Comparing Nutrients in 7 ounces Carrots VS Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Spinach	39%	12%	49%

Macro Nutrients

	Carrots	Spinach	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	14.6% 19g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 7.12g	% 0.14g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	3.3% 1.85g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Carrots	Spinach	Recommended Dietary Allowance
Vitamin A	184% 1657μg	103% 931μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	8.98% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	29.8% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	28% 8.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	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	13% 11.7mg	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	8.73% 1.3mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	799% 958μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Spinach	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	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	9.92% 69.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	32.6% 1107mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	9.56% 1.05mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.8 times more Vitamin A, 1.4 times more Vitamin B3 and 4.2 times more Vitamin B5 than Raw Spinach.
• While Raw Spinach contains 3.3 times more Vitamin B2, 1.4 times more Vitamin B6, 1.9 times more Vitamin B7, 10.2 times more Vitamin B9, 4.8 times more Vitamin C, 3.1 times more Vitamin E and 36.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Vitamin B1 per 7 oz.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Spinach:

• Raw Spinach contains 3 times more Calcium, 2.9 times more Copper, 9 times more Iron, 6.6 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 10 times more Selenium and 2.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Raw Spinach have similar amounts of Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate, 11.3 times more Sugars and 1.3 times more Fiber than Raw Spinach.
• While Raw Spinach contains 69 times more Omega 3 and 3.1 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.