Comparing Nutrients in 300 calories Canned Spinach with Liquids VS Carrots

Weight per 300 calories

• Canned Spinach with Liquids: 1579g
• Carrots: 732g

Raw Carrots have 2.2 times more energy per unit of mass than Canned Spinach Solids and Liquids, which is low in comparison to other foods. Canned Spinach with Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach with Liquids	36%	14%	50%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Spinach with Liquids	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.02% 5.84g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	120% 1.93g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	54% 70g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	48% 34.7g	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	NA	5.55% 4.02g	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	NA	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	91% 34.7g	54% 20.5g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	709% 6379μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.7% 0.28mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.67mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.28mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	229% 916μg	34.8% 139μg	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	237% 213mg	48% 43mg	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	168% 25.3mg	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5011% 6013μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach with Liquids	Carrots	Recommended Dietary Allowance
Calcium	131% 1311mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	204% 1.83mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	312% 25mg	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	211% 884mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	338% 7.8mg	45.5% 1.05mg	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	72% 505mg	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	107% 3632mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	34.4% 19μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	79% 1184mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	60.3% 6.63mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	39.8% 1472g	17.5% 646g	3700g per day for Men 19-50 years

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

• Canned Spinach Solids and Liquids have 3.9 times more Vitamin B2, 1.3 times more Vitamin B6, 6.6 times more Vitamin B9, 4.9 times more Vitamin C, 5.2 times more Vitamin E and 62.3 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.3 times more Vitamin B5 than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Carrots have similar amounts of Vitamin A per 300 kcal.
• Both Canned Spinach Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Spinach with Liquids vs Carrots:

• Canned Spinach Solids and Liquids have 5.4 times more Calcium, 5.6 times more Copper, 11.4 times more Iron, 10.1 times more Magnesium, 7.4 times more Manganese, 2 times more Phosphorus, 1.6 times more Potassium, 25.9 times more Selenium, 2.3 times more Sodium, 3.8 times more Zinc and 2.3 times more Water than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

• Canned Spinach Solids and Liquids have 3.3 times more Fat, 131.6 times more Omega 3, 1.7 times more Fiber and 4.9 times more Protein than Raw Carrots.
• While Raw Carrots contain 2 times more Omega 6, 1.5 times more Carbohydrate and 6.7 times more Sugars than Canned Spinach Solids and Liquids.
• Both Canned Spinach Solids and Liquids and Raw Carrots have similar amounts of Energy per 300 kcal.
• Both Canned Spinach Solids and Liquids as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.