Comparing Nutrients in 5 ounces Boiled Spinach VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	8.15% 0.13g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.73% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.3g	8.96% 11.7g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	6.75% 4.9g	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	NA	0.7% 0.51g	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	NA	% 0.57g	g per day for Men 19-50 years
Sucrose	NA	% 3.83g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	11% 4.25g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	82.5% 743μg	134% 1208μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.7% 0.33mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.34% 0.69mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.1% 0.21mg	6.58% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.4% 0.34mg	16.7% 0.22mg	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	51.7% 207μg	4.96% 20μg	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	15.4% 14mg	5.67% 5.1mg	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	19.7% 2.95mg	9.73% 1.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	19.3% 193mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	2.68% 0.024mg	0.9mg per day for Men 19-50 years
Fluoride	1.34% 53.6μg	1.7% 67.3μg	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	63.3% 5.06mg	6.02% 0.48mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.33mg	9.55% 0.22mg	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	11.3% 79.4mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	3.87% 2.13μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	5.5% 82.2mg	1500mg per day for Men 19-50 years
Zinc	9.8% 1.08mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 129g	3.45% 128g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9, 2.7 times more Vitamin C, 2 times more Vitamin E and 36 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin A, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Spinach vs Boiled Carrots:

• Boiled and Drained Spinach has 4.5 times more Calcium, 10.2 times more Copper, 10.5 times more Iron, 8.7 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 1.2 times more Sodium and 3.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fluoride than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Carrots have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Spinach has 92 times more Omega 3 and 3.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.