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

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.27% 0.046g	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	4.46% 5.8g	130g per day for Men 19-50 years
Sugars	13% 9.45g	0.9% 0.65g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	157% 1409μg	89% 802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	2.98% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	3.36% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	1.5% 0.075mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	12.2% 0.16mg	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	28.8% 115μg	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	29.8% 26.8mg	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	7.54% 1.13mg	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	630% 756μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	25.6% 0.23mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	42.5% 0.98mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	42.2% 633mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	4.83% 179g	5% 185g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Frozen Carrots have 1.8 times more Vitamin A, 2.4 times more Vitamin B1, 1.7 times more Vitamin B3 and 4.9 times more Vitamin B5 than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 2.9 times more Vitamin B2, 5.8 times more Vitamin B9, 5.4 times more Vitamin C, 2.8 times more Vitamin E and 21.6 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Spinach with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Frozen Carrots, Unprepared as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Canned Spinach Solids and Liquids with Salt contain 2.3 times more Calcium, 1.6 times more Copper, 3.6 times more Iron, 4.7 times more Magnesium, 2.9 times more Manganese, 1.7 times more Selenium, 4.7 times more Sodium and 1.3 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Canned Spinach with Liquids and Salt contain similar levels of Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Carrots have 2.7 times more Carbohydrate, 14.4 times more Sugars and 2.1 times more Fiber than Canned Spinach with Liquids and Salt.
• While 7 oz of Canned Spinach Solids and Liquids with Salt contain 7.2 times more Omega 3 and 2.7 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.