Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	0% 0g	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	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	1.78% 1.3g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.48g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	123% 1107μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	26.3% 0.34mg	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	72% 288μg	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	12% 11mg	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	615% 738μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	31.8% 0.29mg	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	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	60.7% 1.4mg	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	14% 97mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5% 184g	4.84% 179g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Frozen Spinach:

• 7 ounces of Canned Carrots with Salt have 1.4 times more Vitamin B5 than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 5.2 times more Vitamin B1, 7.5 times more Vitamin B2, 1.5 times more Vitamin B6, 16.1 times more Vitamin B9, 2 times more Vitamin C, 3.9 times more Vitamin E and 38 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Spinach provide similar amounts of Vitamin A and Vitamin B3 per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Drained Canned Carrots with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Salt have 3.3 times more Sodium than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 5.2 times more Calcium, 1.4 times more Copper, 3 times more Iron, 9.4 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 15 times more Selenium and 2.2 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Frozen Spinach contain similar levels of 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 1.3 times more Carbohydrate and 3.8 times more Sugars than Frozen Spinach.
• While 7 oz of Unprepared Frozen Spinach contain 7.5 times more Omega 3, 1.9 times more Fiber and 5.7 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Drained Canned Carrots with Salt as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.