Comparing Nutrients in 300 calories Cooked Frozen Carrots VS Spinach

Weight per 300 calories

• Cooked Frozen Carrots: 811g
• Spinach: 1304g

Cooked Frozen Carrots have 1.6 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Spinach	39%	12%	49%

Macro Nutrients

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.7% 5.5g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	13.8% 2.34g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.2% 62.7g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	45.6% 33g	7.56% 5.48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	3.13% 2.27g	2.7% 1.96g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 2.9g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 28g	% 0.91g	g per day for Men 19-50 years
Fiber	70.4% 26.8g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	8.4% 4.7g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	762% 6859μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.37mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.4% 0.68mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89μg	633% 2530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20.7% 18.6mg	407% 367mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	54.6% 8.2mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	92% 110μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Calcium	28.4% 284mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	74% 0.66mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.7% 4.3mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	59% 1.35mg	509% 11.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36% 251mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	45.8% 1557mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	8.85% 4.86μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	32% 478mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	19.8% 732g	32.2% 1192g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Spinach Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Frozen Carrots or Spinach?

Lets compare vitamin content per 300 calories of Cooked Frozen Carrots vs Spinach:

• 300 calories of Cooked Frozen Carrots have 1.7 times more Vitamin B5 than Spinach.
• While 300 kcal of Raw Spinach contain 4.2 times more Vitamin B1, 8.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6, 28.4 times more Vitamin B9, 19.7 times more Vitamin C, 3.2 times more Vitamin E and 57.1 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Spinach provide similar amounts of Vitamin A per 300 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Frozen Carrots vs Spinach:

• 300 kcal of Raw Spinach contain 4.6 times more Calcium, 2.6 times more Copper, 8.2 times more Iron, 11.6 times more Magnesium, 8.6 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Potassium, 2.7 times more Selenium, 2.2 times more Sodium, 2.4 times more Zinc and 1.6 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Frozen Carrots have 6.9 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Spinach.
• While 300 kcal of Raw Spinach contain 5 times more Omega 3 and 7.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Spinach offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Spinach provide inadequate amounts of Omega 6