Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Frozen Spinach

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Frozen Spinach: 1724g

Cooked Frozen Carrots have 1.3 times more energy per 100g than Frozen Spinach. It has low energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Cooked Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	10% 9.83g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	88.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 104g	56% 72.6g	130g per day for Men 19-50 years
Sugars	76% 55g	15.5% 11.2g	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	5.2% 3.8g	4.3% 3.1g	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	% 4.86g	% 4.14g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 4.14g	g per day for Men 19-50 years
Fiber	117% 44.6g	132% 50g	38g per day for Men 19-50 years
Protein	14% 7.84g	112% 62.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	1123% 10103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	297% 3.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	54.6% 8.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	228% 2.97mg	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	37% 149μg	625% 2500μg	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	34.5% 31mg	105% 95mg	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	91% 13.6mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	5345% 6414μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Calcium	47.3% 473mg	222% 2224mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	276% 2.5mg	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	89.5% 7.16mg	407% 32.6mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	308% 1293mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	528% 12mg	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	60% 419mg	121% 845mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	175% 5966mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	188% 103μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	85% 1276mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	87.8% 9.66mg	11mg per day for Men 19-50 years
Water	33% 1221g	42% 1555g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Frozen Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Carrots have 1.5 times more Vitamin B5 than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 4 times more Vitamin B1, 7.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B6, 16.8 times more Vitamin B9, 3.1 times more Vitamin C, 3.7 times more Vitamin E and 34.9 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Spinach provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Frozen Carrots vs Frozen Spinach:

• 500 kcal of Unprepared Frozen Spinach contain 4.7 times more Calcium, 2.2 times more Copper, 4.5 times more Iron, 8.7 times more Magnesium, 5.4 times more Manganese, 2 times more Phosphorus, 2.3 times more Potassium, 12.8 times more Selenium, 1.6 times more Sodium, 2 times more Zinc and 1.3 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have more Omega 6, 1.4 times more Carbohydrate and 4.9 times more Sugars than Frozen Spinach.
• While 500 kcal of Unprepared Frozen Spinach contain 2.4 times more Omega 3 and 8 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Frozen Spinach offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Frozen Spinach provide inadequate amounts of Omega 6