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

Weight per 500 calories

• Spinach: 2174g
• Canned Carrots with Liquids and Salt: 2174g

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

Which food has more nutrients per 500 calories - Spinach or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	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	8.74% 8.48g	3.14% 3.04g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	188% 3g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	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	60.7% 79g	89.8% 117g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	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	4.5% 3.26g	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	% 2.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.52g	NA	g per day for Men 19-50 years
Fiber	126% 48g	103% 39g	38g per day for Men 19-50 years
Protein	111% 62g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	1481% 13326μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	57.2% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	308% 92μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1054% 4217μg	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	679% 611mg	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	294% 44mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	178% 213μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	215% 2152mg	67.4% 674mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	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	736% 59mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	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	152% 1065mg	62% 435mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	111% 3761mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	348% 5217mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	54.6% 2022g	3700g per day for Men 19-50 years

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

• Raw Spinach has 4.1 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 24.3 times more Vitamin B9, 14.1 times more Vitamin C, 2.8 times more Vitamin E and 49.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.3 times more Vitamin A and 2.1 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Spinach has 3.2 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium, 2.5 times more Selenium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 3 times more Sodium than Raw Spinach.
• Both Raw Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Spinach has 2.8 times more Fat, 17.3 times more Omega 3, 1.2 times more Fiber and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Omega 6, 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Spinach.
• Both Raw Spinach and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 500 kcal.
• Both Raw Spinach as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.