Comparing Nutrients in 5 ounces Cooked Frozen Carrots VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Cooked Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.8% 52.4kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	3.9% 0.062g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.43% 11g	3.2% 4.14g	130g per day for Men 19-50 years
Sugars	7.98% 5.8g	0.65% 0.47g	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	0.55% 0.4g	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	% 0.51g	NA	g per day for Men 19-50 years
Sucrose	% 4.88g	NA	g per day for Men 19-50 years
Fiber	12.3% 4.68g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	5.34% 3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	133% 1199μg	63.6% 573μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.4% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.93% 0.25mg	1.08% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	8.72% 0.11mg	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	3.9% 15.6μg	20.6% 82.2μg	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	3.62% 3.26mg	21.3% 19mg	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	9.54% 1.43mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19.3μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	18.3% 0.16mg	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	9.4% 0.75mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	10.3% 0.24mg	30.4% 0.7mg	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	6.28% 44mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	9.6% 326mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Canned Spinach with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Carrots versus 5 oz of Canned Spinach with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Frozen Carrots vs Canned Spinach with Liquids and Salt:

• 5 ounces of Cooked Frozen Carrots have 2.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B3 and 4.6 times more Vitamin B5 than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 2.9 times more Vitamin B2, 5.3 times more Vitamin B9, 5.9 times more Vitamin C, 1.6 times more Vitamin E and 28 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Boiled and Drained Frozen Carrots as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Frozen Carrots vs Canned Spinach with Liquids and Salt:

• 5 oz of Canned Spinach Solids and Liquids with Salt contain 2.4 times more Calcium, 1.4 times more Copper, 3 times more Iron, 5.1 times more Magnesium, 3 times more Manganese, 2 times more Selenium and 5.4 times more Sodium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Canned Spinach with Liquids and Salt contain similar levels of Phosphorus, Potassium, Zinc and Water per five ounces.
• 5 ounces of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Carrots have 2.6 times more Carbohydrate, 12.4 times more Sugars and 2.1 times more Fiber than Canned Spinach with Liquids and Salt.
• While 5 oz of Canned Spinach Solids and Liquids with Salt contain 2.8 times more Omega 3 and 3.6 times more Protein than Boiled and Drained Frozen Carrots.
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Boiled and Drained Frozen Carrots as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.