Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0.27% 0.046g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	0.9% 0.65g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	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	28.8% 115μg	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	29.8% 26.8mg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	25.6% 0.23mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	42.5% 0.98mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5% 184g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Canned Spinach with Liquids and Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Canned Spinach with Liquids and 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 Canned Spinach with Liquids and Salt:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Vitamin A, 2 times more Vitamin B3, 3.6 times more Vitamin B5 and 1.4 times more Vitamin B6 than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 3.5 times more Vitamin B2, 6.4 times more Vitamin B9, 5 times more Vitamin C, 2.2 times more Vitamin E and 38.9 times more Vitamin K than Drained Canned Carrots with Salt.
• 7 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Canned Spinach with Liquids and Salt:

• 7 oz of Canned Spinach Solids and Liquids with Salt contain 3.3 times more Calcium, 2.5 times more Iron, 7 times more Magnesium, 1.3 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt contain similar levels of Copper, Manganese and Water per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Salt have 1.9 times more Carbohydrate and 7.5 times more Sugars than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 11.1 times more Omega 3 and 3.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.