Comparing Nutrients in 300 calories Spinach VS Canned Carrots with Salt

Weight per 300 calories

• Spinach: 1304g
• Canned Carrots with Salt: 1200g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.24% 5.1g	2.35% 2.28g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	1.35% 0.43g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	8.25% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	5.58% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.3g	51% 66.5g	130g per day for Men 19-50 years
Sugars	7.56% 5.48g	41% 29.8g	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	2.7% 1.96g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0.91g	NA	g per day for Men 19-50 years
Fiber	75.5% 28.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	66.6% 37.3g	13.7% 7.68g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	680% 6117μg	744% 6696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.8% 1mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.44mg	41.4% 6.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	196% 2.54mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	185% 55.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	633% 2530μg	27% 108μg	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	407% 367mg	36% 32.4mg	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	177% 26.5mg	59.2% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5249% 6299μg	98% 118μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	129% 1291mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	139% 1.25mg	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	442% 35.3mg	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	245% 1030mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	509% 11.7mg	235% 5.4mg	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	91% 639mg	41% 288mg	700mg per day for Men 19-50 years
Potassium	214% 7278mg	63% 2148mg	3400mg per day for Men 19-50 years
Selenium	23.7% 13μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	68.7% 1030mg	194% 2904mg	1500mg per day for Men 19-50 years
Zinc	63% 6.9mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	32.2% 1192g	30% 1115g	3700g per day for Men 19-50 years

Spinach VS Canned Carrots With Salt Nutrients Per 300 Kcal

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

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

• 300 calories of Spinach have 4.7 times more Vitamin B1, 6.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B6, 23.4 times more Vitamin B9, 11.3 times more Vitamin C, 3 times more Vitamin E and 53.6 times more Vitamin K than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.9 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Canned Carrots with Salt provide similar amounts of Vitamin A per 300 calories.
• Both Raw Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Spinach have 4.3 times more Calcium, 1.4 times more Copper, 4.6 times more Iron, 10.7 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 3.4 times more Potassium, 2.7 times more Selenium and 2.2 times more Zinc than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 2.8 times more Sodium than Raw Spinach.
• Both Spinach and Canned Carrots with Salt contain similar levels of Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Spinach have 13.6 times more Omega 3, 1.6 times more Fiber and 4.9 times more Protein than Canned Carrots with Salt.
• While 300 kcal of Drained Canned Carrots with Salt contain 1.4 times more Carbohydrate and 5.4 times more Sugars than Raw Spinach.
• Both Spinach and Canned Carrots with Salt offer comparable quantities of Energy per 300 calories.
• Both Raw Spinach as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 300 calories.