Comparing Nutrients in 500 calories New Zealand Spinach VS Canned Carrots with Liquids and Salt

Weight per 500 calories

• New Zealand Spinach: 3571g
• Canned Carrots with Liquids and Salt: 2174g

Canned Carrots Solids and Liquids with Salt have 1.6 times more energy per unit of mass than Raw New Zealand Spinach, which is very low in comparison to other foods. New Zealand Spinach having very low energy density.

Discover which food has more nutrients per 500 calories - New Zealand Spinach or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	New Zealand Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.36% 7.14g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	147% 2.36g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.73% 0.46g	7.16% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.3g	89.8% 117g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	73.8% 53.5g	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	141% 53.6g	103% 39g	38g per day for Men 19-50 years
Protein	96% 53.6g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	357% 4.64mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	223% 11mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	835% 11mg	187% 2.43mg	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	134% 536μg	43.5% 174μg	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	1190% 1071mg	48.3% 43.5mg	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	338% 50.7mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10030% 12036μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	207% 2071mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	249% 2.24mg	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	357% 28.6mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	332% 1393mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	992% 23mg	425% 9.8mg	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	143% 1000mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	137% 4643mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	310% 4643mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	123% 13.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	91% 3357g	54.6% 2022g	3700g per day for Men 19-50 years

New Zealand Spinach VS Canned Carrots With Liquids And Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - New Zealand Spinach or Canned Carrots with Liquids and Salt?

Lets compare vitamin content per 500 calories of New Zealand Spinach vs Canned Carrots with Liquids and Salt:

• 500 calories of New Zealand Spinach have 3.5 times more Vitamin B1, 7.9 times more Vitamin B2, 2 times more Vitamin B3, 3.7 times more Vitamin B5, 4.5 times more Vitamin B6, 3.1 times more Vitamin B9, 24.6 times more Vitamin C, 3.2 times more Vitamin E and 56.5 times more Vitamin K than Canned Carrots with Liquids and Salt.
• Both Raw New Zealand Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for New Zealand Spinach vs Canned Carrots with Liquids and Salt:

• 500 calories of New Zealand Spinach have 3.1 times more Calcium, 1.5 times more Copper, 2.5 times more Iron, 7.1 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 1.2 times more Potassium, 2.9 times more Selenium, 2.2 times more Zinc and 1.7 times more Water than Canned Carrots with Liquids and Salt.
• Both New Zealand Spinach and Canned Carrots with Liquids and Salt contain similar levels of Sodium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of New Zealand Spinach have 13.6 times more Omega 3, 1.4 times more Fiber and 4.2 times more Protein than Canned Carrots with Liquids and Salt.
• While 500 kcal of Canned Carrots Solids and Liquids with Salt contain 1.3 times more Carbohydrate and 5.2 times more Sugars than Raw New Zealand Spinach.
• Both New Zealand Spinach and Canned Carrots with Liquids and Salt offer comparable quantities of Energy per 500 calories.
• Both Raw New Zealand Spinach as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 500 calories.