Comparing Nutrients in 500 calories Boiled Spinach VS Frozen Carrots

Weight per 500 calories

• Boiled Spinach: 2174g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 1.6 times more energy per unit of mass than Boiled and Drained Spinach, which is low in comparison to other foods. Boiled Spinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.83% 5.65g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.93g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	125% 2g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.7% 81.5g	84.4% 110g	130g per day for Men 19-50 years
Sugars	13% 9.35g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	137% 52g	121% 46g	38g per day for Men 19-50 years
Protein	115% 64.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1266% 11391μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	172% 2.07mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	395% 5.13mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.15mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	405% 5.26mg	101% 1.3mg	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	793% 3174μg	34.7% 139μg	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	237% 213mg	38.6% 34.7mg	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	301% 45.2mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8942% 10730μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Carrots	Recommended Dietary Allowance
Calcium	296% 2957mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	20.5% 822μg	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	970% 77.6mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	450% 1891mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	884% 20.3mg	103% 2.38mg	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	174% 1217mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	59.3% 32.6μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	101% 1522mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	53.6% 1983g	33.8% 1251g	3700g per day for Men 19-50 years

Boiled Spinach VS Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Spinach have 3.4 times more Vitamin B1, 10 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5, 4 times more Vitamin B6, 22.9 times more Vitamin B9, 6.1 times more Vitamin C, 5.7 times more Vitamin E and 43.9 times more Vitamin K than Frozen Carrots.
• Both Boiled Spinach and Frozen Carrots provide similar amounts of Vitamin A per 500 calories.
• Both Boiled and Drained Spinach as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Spinach have 5.9 times more Calcium, 3.7 times more Copper, 12.7 times more Iron, 11.3 times more Magnesium, 8.6 times more Manganese, 2.7 times more Phosphorus, 3.1 times more Potassium, 3.4 times more Selenium, 1.6 times more Sodium, 3.6 times more Zinc and 1.6 times more Water than Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Spinach have 8.5 times more Omega 3 and 6 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 9.3 times more Omega 6, 1.3 times more Carbohydrate and 7.1 times more Sugars than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Carrots offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Spinach provide inadequate amounts of Omega 6