Comparing Nutrients in 5 ounces Frozen Carrots VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Carrots	Spinach	Recommended Dietary Allowance
Energy	1.76% 51kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	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	8.6% 11g	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	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	0.61% 0.44g	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	% 5.74g	% 0.099g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	1.97% 1.1g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	112% 1006μg	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.2% 0.062mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.1% 0.66mg	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	3.54% 14μg	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	3.94% 3.54mg	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	5.4% 0.81mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.8% 25μg	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Spinach	Recommended Dietary Allowance
Calcium	5.1% 51mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	20.5% 0.18mg	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	7.8% 0.62mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	10.5% 0.24mg	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	6.7% 46.8mg	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	6.43% 96mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	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

Nutrient Comparison: Frozen Carrots VS Spinach per 5 oz

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

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

• 5 ounces of Frozen Carrots have 1.5 times more Vitamin A and 2.9 times more Vitamin B5 than Spinach.
• While 5 oz of Raw Spinach contain 1.8 times more Vitamin B1, 5.1 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin B6, 19.4 times more Vitamin B9, 11.2 times more Vitamin C, 3.6 times more Vitamin E and 27.4 times more Vitamin K than Frozen Carrots, Unprepared.
• 5 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Carrots vs Spinach:

• 5 oz of Raw Spinach contain 2.8 times more Calcium, 1.8 times more Copper, 6.2 times more Iron, 6.6 times more Magnesium, 5.2 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.6 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Spinach contain similar levels of Sodium and Water per five ounces.
• Both Frozen Carrots, Unprepared as well as Raw Spinach lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Carrots have 2.2 times more Carbohydrate, 11.3 times more Sugars and 1.5 times more Fiber than Spinach.
• While 5 oz of Raw Spinach contain 8.1 times more Omega 3 and 3.7 times more Protein than Frozen Carrots, Unprepared.
• 5 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in five ounces.