Comparing Nutrients in 300 calories Canned Spinach VS Frozen Carrots

Weight per 300 calories

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

Frozen Carrots, Unprepared have 1.6 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Spinach	38%	15%	47%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.72% 6.52g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	145% 2.32g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44.3g	50.6% 66g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	82.4% 31.3g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	65.5% 36.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	710% 6391μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.06mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	61% 0.79mg	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	320% 1278μg	21% 83.3μg	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	207% 187mg	23% 21mg	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	169% 25.3mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5017% 6021μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	166% 1657mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	68.5% 0.62mg	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	375% 30mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	236% 991mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	339% 7.8mg	62% 1.43mg	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	82% 574mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	133% 4513mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	33.2% 18.3μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	280% 4200mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	54.5% 6mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	32.4% 1197g	20.3% 750g	3700g per day for Men 19-50 years

Canned Spinach VS Frozen Carrots Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Spinach have 5.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 15.3 times more Vitamin B9, 9 times more Vitamin C, 5.3 times more Vitamin E and 41.1 times more Vitamin K than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 1.8 times more Vitamin B1 and 2.5 times more Vitamin B5 than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Frozen Carrots provide similar amounts of Vitamin A per 300 calories.
• Both Canned Spinach, Solids with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Spinach have 5.5 times more Calcium, 3.8 times more Copper, 8.2 times more Iron, 9.9 times more Magnesium, 5.5 times more Manganese, 2.1 times more Phosphorus, 2.3 times more Potassium, 3.1 times more Selenium, 7.4 times more Sodium, 2.2 times more Zinc and 1.6 times more Water than Frozen Carrots.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Spinach have 1.7 times more Fat, 16.4 times more Omega 3 and 5.6 times more Protein than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 4.8 times more Omega 6, 1.5 times more Carbohydrate and 7.6 times more Sugars than Canned Spinach, Solids with Salt.
• Both Canned Spinach and Frozen Carrots offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Canned Spinach provide inadequate amounts of Omega 6