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

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Spinach	39%	12%	49%

Macro Nutrients

	Canned Carrots with Liquids and Salt	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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.3% 0.052g	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	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	1.15% 0.83g	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	0.41% 0.3g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Spinach	Recommended Dietary Allowance
Vitamin A	135% 1216μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	96% 385μg	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	62% 55.8mg	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	9.66% 1.45mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Spinach	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	28.7% 0.26mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	77.4% 1.8mg	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	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	5% 185g	4.9% 181g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Carrots with Liquids and Salt have 1.3 times more Vitamin A and 2.1 times more Vitamin B5 than Spinach.
• While 7 oz of Raw Spinach contain 4.1 times more Vitamin B1, 7 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 24.3 times more Vitamin B9, 14.1 times more Vitamin C, 2.8 times more Vitamin E and 49.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Spinach have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Carrots with Liquids and Salt have 3 times more Sodium than Spinach.
• While 7 oz of Raw Spinach contain 3.2 times more Calcium, 1.3 times more Copper, 5.2 times more Iron, 8.8 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3.2 times more Potassium and 1.8 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Spinach contain similar levels of Water per seven ounces.
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Carrots with Liquids and Salt have 1.5 times more Carbohydrate and 5.9 times more Sugars than Spinach.
• While 7 oz of Raw Spinach contain 17.3 times more Omega 3 and 4.9 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Spinach offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.