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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	6.43% 8.35g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	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	9.4% 3.57g	15% 5.75g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	135% 1216μg	129% 1163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	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	3.97% 16μg	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	4.4% 3.97mg	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	9.66% 1.45mg	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 Liquids and Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	25.6% 256mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	13% 1.03mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	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	5.67% 39.7mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	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	31.8% 476mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5% 185g	4.84% 179g	3700g per day for Men 19-50 years

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

• Canned Carrots Solids and Liquids with Salt have 1.5 times more Vitamin B5 than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4.9 times more Vitamin B1, 8.3 times more Vitamin B2, 1.5 times more Vitamin B6, 18.1 times more Vitamin B9, 2.8 times more Vitamin C, 4 times more Vitamin E and 38 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Unprepared Frozen Spinach have similar amounts of Vitamin A and Vitamin B3 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Frozen 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 Frozen Spinach:

• Canned Carrots Solids and Liquids with Salt have 3.2 times more Sodium than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 4.2 times more Calcium, 1.4 times more Copper, 3.6 times more Iron, 8.3 times more Magnesium, 1.6 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 15 times more Selenium and 1.9 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Unprepared Frozen Spinach have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.3 times more Carbohydrate and 3.8 times more Sugars than Unprepared Frozen Spinach.
• While Unprepared Frozen Spinach contains 1.3 times more Energy, 10.3 times more Omega 3, 1.6 times more Fiber and 6.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Unprepared Frozen Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.