Comparing Nutrients in 500 calories Cooked Frozen Carrots VS Spinach

Weight per 500 calories

• Cooked Frozen Carrots: 1351g
• Spinach: 2174g

Cooked Frozen Carrots have 1.6 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Spinach	39%	12%	49%

Macro Nutrients

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.47% 9.2g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	5.07% 1.62g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	3.32% 0.57g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	76% 55g	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	g per day for Men 19-50 years
Sucrose	% 46.5g	% 1.52g	g per day for Men 19-50 years
Fiber	117% 44.6g	126% 48g	38g per day for Men 19-50 years
Protein	14% 7.84g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	1270% 11432μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.8% 0.41mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.62mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37% 149μg	1054% 4217μg	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	679% 611mg	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	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	153% 184μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Spinach	Recommended Dietary Allowance
Calcium	47.3% 473mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	314% 2.83mg	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	736% 59mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	848% 19.5mg	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	152% 1065mg	700mg per day for Men 19-50 years
Potassium	76.3% 2595mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.1μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	53% 797mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	33% 1221g	53.7% 1987g	3700g per day for Men 19-50 years

Cooked Frozen Carrots VS Spinach Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Frozen Carrots have 1.7 times more Vitamin B5 than Spinach.
• While 500 kcal of Raw Spinach contain 4.2 times more Vitamin B1, 8.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6, 28.4 times more Vitamin B9, 19.7 times more Vitamin C, 3.2 times more Vitamin E and 57.1 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Spinach provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Frozen Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Spinach contain 4.6 times more Calcium, 2.6 times more Copper, 8.2 times more Iron, 11.6 times more Magnesium, 8.6 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Potassium, 2.7 times more Selenium, 2.2 times more Sodium, 2.4 times more Zinc and 1.6 times more Water than Boiled and Drained Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Frozen Carrots have 6.9 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Spinach.
• While 500 kcal of Raw Spinach contain 5 times more Omega 3 and 7.9 times more Protein than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Spinach offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Spinach provide inadequate amounts of Omega 6