Comparing Nutrients in 500 calories Carrots VS Spinach

Weight per 500 calories

• Carrots: 1220g
• Spinach: 2174g

Carrots have 1.8 times more energy per 100g than Spinach. It has low energy density when compared to other foods. Raw Spinach having very low energy density.

Which food has more nutrients per 500 calories - Carrots or Spinach?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Carrots	Spinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	8.74% 8.48g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.28% 1.37g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	188% 3g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	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	90% 117g	60.7% 79g	130g per day for Men 19-50 years
Sugars	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	% 2.4g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 1.52g	g per day for Men 19-50 years
Fiber	90% 34g	126% 48g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	1133% 10196μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	316% 4.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	28.3% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	326% 4.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	308% 92μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	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	80% 72mg	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	53.7% 8.05mg	294% 44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	8748% 10498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spinach	Recommended Dietary Allowance
Calcium	40.2% 402mg	215% 2152mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	314% 2.83mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	736% 59mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	409% 1717mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	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	61% 427mg	152% 1065mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	357% 12130mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	39.5% 21.7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	114% 1717mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	29% 1077g	53.7% 1987g	3700g per day for Men 19-50 years

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

• Raw Carrots have 2.4 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 2.1 times more Vitamin B1, 5.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B6, 3.4 times more Vitamin B7, 18.2 times more Vitamin B9, 8.5 times more Vitamin C, 5.5 times more Vitamin E and 65.2 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Vitamin A per 500 kcal.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Spinach:

• Raw Spinach contains 5.3 times more Calcium, 5.1 times more Copper, 16.1 times more Iron, 11.7 times more Magnesium, 11.2 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium, 17.8 times more Selenium, 2 times more Sodium, 3.9 times more Zinc and 1.8 times more Water than Raw Carrots.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 2.2 times more Omega 6, 1.5 times more Carbohydrate, 6.3 times more Sugars and 2.1 times more Fructose than Raw Spinach.
• While Raw Spinach contains 2.9 times more Fat, 123 times more Omega 3, 1.4 times more Fiber and 5.5 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.