Comparing Nutrients in 300 calories Boiled Spinach with Salt VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Boiled Spinach with Salt: 1304g
• Canned Carrots with Liquids and Salt: 1304g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Spinach with Salt or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach with Salt	41%	8%	51%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	37.6% 49g	54% 70g	130g per day for Men 19-50 years
Sugars	7.74% 5.6g	44.3% 32g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	82.4% 31.3g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	69% 38.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	759% 6835μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	237% 3.08mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	112% 1.46mg	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	476% 1904μg	26% 104μg	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	142% 128mg	29% 26mg	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	181% 27mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5365% 6438μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	177% 1774mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	12.3% 493μg	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	582% 46.6mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	270% 1135mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	530% 12mg	255% 5.87mg	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	104% 730mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	179% 6078mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	35.6% 19.6μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	266% 3991mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	90% 9.9mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	32% 1190g	32.8% 1213g	3700g per day for Men 19-50 years

Boiled Spinach With Salt VS Canned Carrots With Liquids And Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Spinach with Salt or Canned Carrots with Liquids and Salt?

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

• 300 calories of Boiled Spinach with Salt have 5 times more Vitamin B1, 8.7 times more Vitamin B2, 2.2 times more Vitamin B6, 18.3 times more Vitamin B9, 4.9 times more Vitamin C, 2.8 times more Vitamin E and 50.4 times more Vitamin K than Canned Carrots with Liquids and Salt.
• Both Boiled Spinach with Salt and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 300 calories.
• Both Boiled and Drained Spinach with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Spinach with Salt have 4.4 times more Calcium, 1.7 times more Copper, 6.9 times more Iron, 9.7 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 3.8 times more Selenium, 1.3 times more Sodium and 2.6 times more Zinc than Canned Carrots with Liquids and Salt.
• Both Boiled Spinach with Salt and Canned Carrots with Liquids and Salt contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Spinach with Salt have 11.5 times more Omega 3, 1.3 times more Fiber and 5.1 times more Protein than Canned Carrots with Liquids and Salt.
• While 300 kcal of Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Spinach with Salt.
• Both Boiled Spinach with Salt and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 300 calories.
• Both Boiled and Drained Spinach with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 300 calories.