Comparing Nutrients in 500 calories Frozen Spinach VS Boiled Carrots

Weight per 500 calories

• Frozen Spinach: 1724g
• Boiled Carrots: 1429g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Spinach	40%	14%	46%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Frozen Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.83g	2.65% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	88.4% 1.4g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	7.3% 1.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.6g	90% 117g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	68% 49.3g	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	4.3% 3.1g	7.1% 5.14g	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	% 4.14g	% 5.7g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 38.6g	g per day for Men 19-50 years
Fiber	132% 50g	113% 43g	38g per day for Men 19-50 years
Protein	112% 62.6g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Frozen Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	1123% 10103μg	1352% 12171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.62mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	297% 3.86mg	48.4% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.74mg	57.6% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	66.3% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.97mg	168% 2.2mg	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	625% 2500μg	50% 200μg	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	105% 95mg	57% 51.4mg	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	333% 50mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5345% 6414μg	163% 196μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	222% 2224mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	276% 2.5mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	17% 679μg	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	407% 32.6mg	60.7% 4.86mg	8mg per day for Men 19-50 years
Magnesium	308% 1293mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	528% 12mg	96% 2.2mg	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	121% 845mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	175% 5966mg	99% 3357mg	3400mg per day for Men 19-50 years
Selenium	188% 103μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	85% 1276mg	55.2% 829mg	1500mg per day for Men 19-50 years
Zinc	87.8% 9.66mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	42% 1555g	35% 1288g	3700g per day for Men 19-50 years

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

• Unprepared Frozen Spinach has 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B6, 12.5 times more Vitamin B9, 1.8 times more Vitamin C, 3.4 times more Vitamin E and 32.8 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2 times more Vitamin B5 than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Carrots have similar amounts of Vitamin A and Vitamin B3 per 500 kcal.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Unprepared Frozen Spinach has 5.2 times more Calcium, 10.2 times more Copper, 6.7 times more Iron, 9.1 times more Magnesium, 5.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 10.3 times more Selenium, 1.5 times more Sodium, 3.4 times more Zinc and 1.2 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen Spinach has 3.8 times more Fat, 99 times more Omega 3 and 5.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Omega 6, 1.6 times more Carbohydrate, 4.4 times more Sugars and 1.7 times more Fructose than Unprepared Frozen Spinach.
• Both Unprepared Frozen Spinach and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 500 kcal.
• Both Unprepared Frozen Spinach as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.