Comparing Nutrients in 500 calories Canned Carrots with Salt VS Boiled Spinach

Weight per 500 calories

• Canned Carrots with Salt: 2000g
• Boiled Spinach: 2174g

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

Which food has more nutrients per 500 calories - Canned Carrots with Salt or Boiled Spinach?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	5.83% 5.65g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2.92% 0.93g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	125% 2g	1.6g per day for Men 19-50 years
Omega 6	9.3% 1.58g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.2% 111g	62.7% 81.5g	130g per day for Men 19-50 years
Sugars	68.4% 49.6g	13% 9.35g	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	79% 30g	137% 52g	38g per day for Men 19-50 years
Protein	23% 13g	115% 64.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	1240% 11160μg	1266% 11391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	172% 2.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	395% 5.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69% 11mg	66.6% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	63% 3.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	405% 5.26mg	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	45% 180μg	793% 3174μg	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	60% 54mg	237% 213mg	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	99% 15mg	301% 45.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	8942% 10730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	50% 500mg	296% 2957mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	420% 3.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	20.5% 822μg	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	160% 13mg	970% 77.6mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	450% 1891mg	420mg per day for Men 19-50 years
Manganese	391% 9mg	884% 20.3mg	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	68.6% 480mg	174% 1217mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	298% 10130mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	59.3% 32.6μg	55μg per day for Men 19-50 years
Sodium	323% 4840mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	150% 16.5mg	11mg per day for Men 19-50 years
Water	50.2% 1859g	53.6% 1983g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Carrots with Salt vs Boiled Spinach:

• Boiled and Drained Spinach contains 5.7 times more Vitamin B1, 8.6 times more Vitamin B2, 2.3 times more Vitamin B6, 17.6 times more Vitamin B9, 3.9 times more Vitamin C, 3.1 times more Vitamin E and 54.7 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Carrots with Salt vs Boiled Spinach:

• Drained Canned Carrots with Salt have 3.2 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 5.9 times more Calcium, 1.8 times more Copper, 6.1 times more Iron, 11.8 times more Magnesium, 2.3 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 4.1 times more Selenium and 3.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Spinach have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Drained Canned Carrots with Salt have 4.3 times more Omega 6, 1.4 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.5 times more Fat, 9.1 times more Omega 3, 1.7 times more Fiber and 5 times more Protein than Drained Canned Carrots with Salt.
• Both Drained Canned Carrots with Salt and Boiled and Drained Spinach have similar amounts of Energy per 500 kcal.
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.