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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	5.72% 7.44g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.18% 0.85g	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	9.4% 3.57g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	135% 1216μg	116% 1040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.08% 0.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	5.75% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	37% 0.48mg	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	3.97% 16μg	72.4% 290μg	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	4.4% 3.97mg	21.6% 19.4mg	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	9.66% 1.45mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	816% 980μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.88% 75μg	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	13% 1.03mg	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	80.7% 1.86mg	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	5.67% 39.7mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach contains 5 times more Vitamin B1, 8.7 times more Vitamin B2, 2.2 times more Vitamin B6, 18.3 times more Vitamin B9, 4.9 times more Vitamin C, 2.8 times more Vitamin E and 50.4 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Carrots Solids and Liquids with Salt have 3.4 times more Sodium than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 4.4 times more Calcium, 1.7 times more Copper, 6.9 times more Iron, 9.7 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 3.8 times more Selenium and 2.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Carbohydrate and 5.7 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 11.5 times more Omega 3, 1.3 times more Fiber and 5.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Spinach have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.