Comparing Nutrients in 500 calories Boiled Carrots VS Cooked Spinach Spaghetti

Weight per 500 calories

• Boiled Carrots: 1429g
• Cooked Spinach Spaghetti: 385g

Cooked Spinach Spaghetti has 3.7 times more energy per unit of mass than Boiled and Drained Carrots, which is average in comparison to other foods. Boiled Carrots having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked Spinach Spaghetti?

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Boiled Carrots	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.65% 2.57g	2.5% 2.42g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	5.14% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	77.4% 101g	130g per day for Men 19-50 years
Sugars	68% 49.3g	NA	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	7.1% 5.14g	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	% 5.7g	NA	g per day for Men 19-50 years
Sucrose	% 38.6g	NA	g per day for Men 19-50 years
Fiber	113% 43g	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	1352% 12171μg	3.4% 30.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.4% 0.63mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	28.4% 0.37mg	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	50% 200μg	11.5% 46μg	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	57% 51.4mg	0% 0mg	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	98% 14.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 196μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	43% 429mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	87.6% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	17% 679μg	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	60.7% 4.86mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	56.8% 238mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	252% 5.8mg	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	61.2% 429mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	99% 3357mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	155% 85μg	55μg per day for Men 19-50 years
Sodium	55.2% 829mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	37.8% 4.15mg	11mg per day for Men 19-50 years
Water	35% 1288g	7.1% 262g	3700g per day for Men 19-50 years

Boiled Carrots VS Cooked Spinach Spaghetti Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Carrots or Cooked Spinach Spaghetti?

Lets compare vitamin content per 500 calories of Boiled Carrots vs Cooked Spinach Spaghetti:

• 500 calories of Boiled Carrots have 395.6 times more Vitamin A, 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 5.9 times more Vitamin B6, 4.3 times more Vitamin B9 and more Vitamin C than Cooked Spinach Spaghetti.
• 500 calories of Cooked Spinach Spaghetti have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Carrots vs Cooked Spinach Spaghetti:

• 500 calories of Boiled Carrots have 3.7 times more Calcium, 1.2 times more Iron, 15 times more Potassium, 15.4 times more Sodium and 4.9 times more Water than Cooked Spinach Spaghetti.
• While 500 kcal of Cooked Spinach Spaghetti contain 3.2 times more Copper, 1.7 times more Magnesium, 2.6 times more Manganese, 8.5 times more Selenium and 1.5 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Spinach Spaghetti contain similar levels of Phosphorus per 500 calories.
• 500 calories of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Cooked Spinach Spaghetti contain 1.6 times more Protein than Boiled and Drained Carrots.
• Both Boiled Carrots and Cooked Spinach Spaghetti offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Carrots as well as Cooked Spinach Spaghetti provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.