Comparing Nutrients in 5 ounces Carrots VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Recommended Dietary Allowance
	2%		2900kcal per day for Men 19-50 years
	0.35%		97g per day for Men 19-50 years
	2.35%		56g per day for Men 19-50 years
	10.4%		130g per day for Men 19-50 years
	9.27%		72.5g per day for Men 19-50 years
	10.4%		38g per day for Men 19-50 years
	0%		290mg per day for Men 19-50 years
	0.14%		32g per day for Men 19-50 years
	0.18%		1.6g per day for Men 19-50 years
	0.83%		17g per day for Men 19-50 years
	3.4%		3700g per day for Men 19-50 years

Vitamins

	Recommended Dietary Allowance
	132%		900μg per day for Men 19-50 years
	7.8%		1.2mg per day for Men 19-50 years
	6.32%		1.3mg per day for Men 19-50 years
	8.7%		16mg per day for Men 19-50 years
	15%		1.3mg per day for Men 19-50 years
	0%		2.4μg per day for Men 19-50 years
	9.3%		90mg per day for Men 19-50 years
	0%		600IU per day for Men 19-50 years
	6.24%		15mg per day for Men 19-50 years
	15.6%		120μg per day for Men 19-50 years
	6.73%		400μg per day for Men 19-50 years

Minerals

	Recommended Dietary Allowance
	4.68%		1000mg per day for Men 19-50 years
	7.1%		0.9mg per day for Men 19-50 years
	5.3%		8mg per day for Men 19-50 years
	4.05%		420mg per day for Men 19-50 years
	8.8%		2.3mg per day for Men 19-50 years
	7.1%		700mg per day for Men 19-50 years
	13.3%		3400mg per day for Men 19-50 years
	0.26%		55μg per day for Men 19-50 years
	6.52%		1500mg per day for Men 19-50 years
	3.1%		11mg per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Spinach:
Raw Carrots have 1.8 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Spinach. While Raw Spinach contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B6, 4.8 times more Vitamin C, 3.1 times more Vitamin E, 36.6 times more Vitamin K and 10.2 times more Folate than Raw Carrots. Both Raw Carrots and Raw Spinach have similar amounts of Thiamine per 5 oz.

Comparing minerals per 5 ounces for Carrots vs Spinach:
Raw Spinach contains 3 times more Calcium, 2.9 times more Copper, 9 times more Iron, 6.6 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 10 times more Selenium and 2.2 times more Zinc than Raw Carrots. Both Raw Carrots and Raw Spinach have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:
Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate, 11.3 times more Sugars and 1.3 times more Fiber than Raw Spinach. While Raw Spinach contains 3.1 times more Protein and 69 times more Omega 3 than Raw Carrots. Both Raw Carrots and Raw Spinach have similar amounts of Water per 5 oz.Both Raw Carrots as well as Raw Spinach have insufficient amounts of Fat and Omega 6 in 5 oz.