Comparing Nutrients in 500 calories Spinach VS Cooked Frozen Carrots

Weight per 500 calories

• Spinach: 2174g
• Cooked Frozen Carrots: 1351g

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

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

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.74% 8.48g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	4.28% 1.37g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	188% 3g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	23% 3.9g	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	80.4% 104g	130g per day for Men 19-50 years
Sugars	12.6% 9.13g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	% 1.52g	% 46.5g	g per day for Men 19-50 years
Fiber	126% 48g	117% 44.6g	38g per day for Men 19-50 years
Protein	111% 62g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	1133% 10196μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	316% 4.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.7mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.3% 1.4mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	326% 4.24mg	87.3% 1.14mg	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	37% 149μg	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	34.5% 31mg	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	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8748% 10498μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	215% 2152mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	314% 2.83mg	123% 1.1mg	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	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	409% 1717mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	98% 2.26mg	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	60% 419mg	700mg per day for Men 19-50 years
Potassium	357% 12130mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	114% 1717mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	53.7% 1987g	33% 1221g	3700g per day for Men 19-50 years

Spinach VS Cooked Frozen Carrots Nutrients Per 500 Kcal

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

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

• 500 calories of Spinach have 4.2 times more Vitamin B1, 8.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.7 times more Vitamin B6, 28.4 times more Vitamin B9, 19.7 times more Vitamin C, 3.2 times more Vitamin E and 57.1 times more Vitamin K than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.7 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Cooked Frozen Carrots provide similar amounts of Vitamin A per 500 calories.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Spinach have 4.6 times more Calcium, 2.6 times more Copper, 8.2 times more Iron, 11.6 times more Magnesium, 8.6 times more Manganese, 2.5 times more Phosphorus, 4.7 times more Potassium, 2.7 times more Selenium, 2.2 times more Sodium, 2.4 times more Zinc and 1.6 times more Water than Cooked Frozen Carrots.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Spinach have 5 times more Omega 3 and 7.9 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 6.9 times more Omega 6, 1.3 times more Carbohydrate and 6 times more Sugars than Raw Spinach.
• Both Spinach and Cooked Frozen Carrots offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Spinach provide inadequate amounts of Omega 6