Comparing Nutrients in 5 ounces Carrots VS Boiled Chopped Or Leaf Frozen Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%

Macro Nutrients

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Energy	2% 58kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.6% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.23% 6.8g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	1% 0.72g	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	1.08% 0.78g	0.18% 0.13g	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	% 0.84g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.3g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.24g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	10% 5.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	95% 855μg	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	6.32% 0.082mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	43% 172μg	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	9.3% 8.36mg	3.46% 3.1mg	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	6.24% 0.94mg	33.5% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	639% 766μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Chopped Or Leaf Frozen Spinach with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	44% 1mg	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	7.1% 49.6mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	12.6% 428mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Raw Carrots have 1.4 times more Vitamin A, 2.2 times more Vitamin B3, 3.6 times more Vitamin B5 and 2.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 3 times more Vitamin B2, 6.4 times more Vitamin B9, 5.4 times more Vitamin E and 41 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Boiled Chopped Or Leaf Frozen Spinach with Salt:

• Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 4.6 times more Calcium, 3.6 times more Copper, 6.5 times more Iron, 6.8 times more Magnesium, 5 times more Manganese, 1.4 times more Phosphorus, 55 times more Selenium, 4.7 times more Sodium and 2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Carrots have 1.2 times more Energy, 2 times more Carbohydrate and 9.3 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• While Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt contains 43 times more Omega 3, 1.3 times more Fiber and 4.3 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.