Comparing Nutrients in 5 ounces Boiled Carrots VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Spinach	39%	12%	49%

Macro Nutrients

	Boiled Carrots	Spinach	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.22% 0.037g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.96% 11.7g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	6.75% 4.9g	0.82% 0.6g	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	0.7% 0.51g	0.29% 0.21g	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	% 0.57g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 3.83g	% 0.099g	g per day for Men 19-50 years
Fiber	11% 4.25g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.92% 1.08g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	134% 1208μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.58% 0.33mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	68.7% 275μg	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	5.67% 5.1mg	44.3% 40mg	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	9.73% 1.46mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.4μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Spinach	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	2.68% 0.024mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	1.7% 67.3μg	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	6.02% 0.48mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	9.55% 0.22mg	55.3% 1.27mg	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	6.07% 42.5mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.5% 82.2mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	6.83% 0.75mg	11mg per day for Men 19-50 years
Water	3.45% 128g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Carrots vs Spinach:

• Boiled and Drained Carrots have 1.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 13.9 times more Vitamin B9, 7.8 times more Vitamin C, 2 times more Vitamin E and 35.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Spinach have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Boiled and Drained Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Carrots vs Spinach:

• Raw Spinach contains 3.3 times more Calcium, 7.6 times more Copper, 8 times more Iron, 7.9 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Spinach have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Carrots have 1.5 times more Energy, 2.3 times more Carbohydrate, 8.2 times more Sugars and 1.4 times more Fiber than Raw Spinach.
• While Raw Spinach contains 138 times more Omega 3 and 3.8 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.