Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Canned Carrots with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	3.25% 4.23g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.68% 0.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	4.84% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	10% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	36% 0.47mg	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	4.47% 18μg	3.97% 16μg	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	5.95% 5.36mg	35.3% 31.8mg	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	9.8% 1.47mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	483% 579μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	17% 0.15mg	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	16% 1.27mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	45.4% 1.04mg	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	6.8% 47.6mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	5.95% 202mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	45.4% 681mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	5% 184g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled New Zealand Spinach with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Boiled New Zealand Spinach with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Boiled New Zealand Spinach with Salt:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B3 than Boiled New Zealand Spinach with Salt.
• While 7 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.7 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 5.9 times more Vitamin C, 1.7 times more Vitamin E and 29.8 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Boiled New Zealand Spinach with Salt:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Copper and 1.8 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 7 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.9 times more Calcium, 4 times more Magnesium and 1.4 times more Sodium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Iron, Manganese, Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Boiled and Drained New Zealand Spinach with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 2.6 times more Carbohydrate and 9.9 times more Sugars than Boiled New Zealand Spinach with Salt.
• While 7 oz of Boiled and Drained New Zealand Spinach with Salt contain 5.1 times more Omega 3 and 2 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled New Zealand Spinach with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• 7 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Carbohydrate
• Both Drained Canned Carrots with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.