Comparing Nutrients in 7 ounces Frozen Carrots VS New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Frozen Carrots	New Zealand Spinach	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	13% 9.45g	0.79% 0.58g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	157% 1409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	46.4% 0.6mg	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	4.96% 20μg	7.44% 29.8μg	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	5.5% 4.96mg	66% 59.5mg	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	7.54% 1.13mg	18.8% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	557% 669μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	New Zealand Spinach	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	20.5% 0.18mg	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	11% 0.87mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	55% 1.27mg	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	9.36% 65.5mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	17% 258mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5.04% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS New Zealand Spinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Carrots vs New Zealand Spinach:

• 7 oz of Raw New Zealand Spinach contain 3.5 times more Vitamin B2, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9, 12 times more Vitamin C, 2.5 times more Vitamin E and 19.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and New Zealand Spinach provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Carrots vs New Zealand Spinach:

• 7 ounces of Frozen Carrots have 1.8 times more Potassium than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 1.6 times more Calcium, 1.3 times more Copper, 1.8 times more Iron, 3.3 times more Magnesium, 3.7 times more Manganese and 1.9 times more Sodium than Frozen Carrots, Unprepared.
• Both Frozen Carrots and New Zealand Spinach contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• Both Frozen Carrots, Unprepared as well as Raw New Zealand Spinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 3.2 times more Carbohydrate, 16.4 times more Sugars and 2.2 times more Fiber than New Zealand Spinach.
• While 7 oz of Raw New Zealand Spinach contain 3.9 times more Omega 3 and 1.9 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• 7 ounces of New Zealand Spinach provide inadequate amounts of Carbohydrate
• Both Frozen Carrots, Unprepared as well as Raw New Zealand Spinach provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Carrots VS New Zealand Spinach

What are the health benefits of Frozen Carrots compared to New Zealand Spinach?

Both frozen carrots and New Zealand spinach offer unique health benefits. Frozen carrots are a good source of beta-carotene, which is converted into vitamin A in the body and supports eye health and immune function. On the other hand, New Zealand spinach is rich in vitamins A, C, and K, as well as minerals like iron and calcium. Both options are nutritious choices, so incorporating a variety of vegetables into your diet is key for overall health.

Can I lose weight easier by eating more Frozen Carrots or New Zealand Spinach?

Both frozen carrots and New Zealand spinach are nutritious options for weight loss due to their low calorie and high fiber content. However, the key to weight loss is creating a calorie deficit, which means consuming fewer calories than your body needs to maintain its current weight. It's important to focus on overall healthy eating habits, including a variety of fruits, vegetables, whole grains, and lean proteins, as well as regular physical activity, to support weight loss.

Should I eat more Frozen Carrots or more New Zealand Spinach to gain more muscles while training consistently?

Both frozen carrots and New Zealand spinach are nutritious options for muscle gain. However, New Zealand spinach is higher in protein and iron, which are important nutrients for muscle growth and recovery. Therefore, incorporating more New Zealand spinach into your diet may be beneficial for building muscle while training consistently.

What is the environmental impact of producing Frozen Carrots compared to New Zealand Spinach?

Both frozen carrots and New Zealand spinach have a relatively low environmental impact compared to animal products. However, producing frozen carrots typically requires more energy and resources due to the processing and freezing involved. New Zealand spinach, being a leafy green vegetable, generally has a lower environmental impact in terms of water and energy usage. Overall, both options are environmentally friendly choices compared to animal products.