Comparing Nutrients in 300 calories Frozen Carrots VS Boiled Spinach

Weight per 300 calories

• Frozen Carrots: 833g
• Boiled Spinach: 1304g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.22% 0.39g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	8.85% 0.14g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 66g	37.6% 49g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	7.74% 5.6g	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	3.56% 2.6g	NA	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 33.8g	NA	g per day for Men 19-50 years
Fiber	72.4% 27.5g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	69% 38.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	657% 5917μg	759% 6835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.6% 0.37mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	237% 3.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.87mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	476% 1904μg	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	23% 21mg	142% 128mg	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	31.7% 4.75mg	181% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	5365% 6438μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	30% 300mg	177% 1774mg	1000mg per day for Men 19-50 years
Copper	68.5% 0.62mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.3% 493μg	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	46% 3.67mg	582% 46.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	270% 1135mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	530% 12mg	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	39.3% 275mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	57.6% 1958mg	179% 6078mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.83μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	37.8% 567mg	61% 913mg	1500mg per day for Men 19-50 years
Zinc	25% 2.75mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	20.3% 750g	32% 1190g	3700g per day for Men 19-50 years

Frozen Carrots VS Boiled Spinach Nutrients Per 300 Kcal

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

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

• 300 kcal of Boiled and Drained Spinach contain 3.4 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 4 times more Vitamin B6, 22.9 times more Vitamin B9, 6.1 times more Vitamin C, 5.7 times more Vitamin E and 43.9 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach provide similar amounts of Vitamin A and Vitamin B5 per 300 calories.
• Both Frozen Carrots, Unprepared as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Boiled and Drained Spinach contain 5.9 times more Calcium, 3.7 times more Copper, 12.7 times more Iron, 11.3 times more Magnesium, 8.6 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium, 3.4 times more Selenium, 1.6 times more Sodium, 3.6 times more Zinc and 1.6 times more Water than Frozen Carrots, Unprepared.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Carrots have 9.3 times more Omega 6, 1.3 times more Carbohydrate and 7.1 times more Sugars than Boiled Spinach.
• While 300 kcal of Boiled and Drained Spinach contain 8.5 times more Omega 3 and 6 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Boiled Spinach offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Boiled Spinach provide inadequate amounts of Omega 6