Comparing Nutrients in 300 calories Carrots VS Spinach

Weight per 300 calories

• Carrots: 732g
• Spinach: 1304g

Carrots have 1.8 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Carrots	Spinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.57% 0.82g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	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	54% 70g	36.4% 47.3g	130g per day for Men 19-50 years
Sugars	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	% 1.43g	g per day for Men 19-50 years
Sucrose	% 26.3g	% 0.91g	g per day for Men 19-50 years
Fiber	54% 20.5g	75.5% 28.7g	38g per day for Men 19-50 years
Protein	12% 6.8g	66.6% 37.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	679% 6110μg	680% 6117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	84.8% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	59% 9.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	196% 2.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	185% 55.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	177% 26.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	5249% 6299μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spinach	Recommended Dietary Allowance
Calcium	24% 241mg	129% 1291mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	188% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	442% 35.3mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	245% 1030mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	36.6% 256mg	91% 639mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	214% 7278mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	68.7% 1030mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	17.5% 646g	32.2% 1192g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.4 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 2.1 times more Vitamin B1, 5.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin B7, 18.2 times more Vitamin B9, 8.5 times more Vitamin C, 5.5 times more Vitamin E and 65.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Vitamin A per 300 kcal.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Spinach:

• Raw Spinach contains 5.3 times more Calcium, 5.1 times more Copper, 16.1 times more Iron, 11.7 times more Magnesium, 11.2 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium, 17.8 times more Selenium, 2 times more Sodium, 3.9 times more Zinc and 1.8 times more Water than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.2 times more Omega 6, 1.5 times more Carbohydrate, 6.3 times more Sugars and 2.1 times more Fructose than Raw Spinach.
• While Raw Spinach contains 2.9 times more Fat, 123 times more Omega 3, 1.4 times more Fiber and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.