Comparing Nutrients in 100 grams Canned Carrots with Salt VS Cooked Malabar Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Canned Carrots with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	0.86% 25kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	NA	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	2.1% 2.7g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	5.32% 2.98g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	62% 558μg	6.44% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	6.6% 0.086mg	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	2.25% 9μg	28.5% 114μg	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	3% 2.7mg	6.56% 5.9mg	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	4.93% 0.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	2.5% 25mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	12.3% 0.11mg	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	8% 0.64mg	18.5% 1.48mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11% 0.26mg	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	3.43% 24mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	7.53% 256mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	3.67% 55mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Malabar Spinach per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Cooked Malabar Spinach to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Cooked Malabar Spinach:

• 100 grams of Canned Carrots with Salt have 9.6 times more Vitamin A and 1.3 times more Vitamin B6 than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 5.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 12.7 times more Vitamin B9 and 2.2 times more Vitamin C than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Malabar Spinach provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Cooked Malabar Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Cooked Malabar Spinach:

• 100 grams of Canned Carrots with Salt have 1.8 times more Manganese and 4.4 times more Sodium than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 5 times more Calcium, 2.3 times more Iron, 6 times more Magnesium, 1.5 times more Phosphorus and 1.4 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Malabar Spinach contain similar levels of Copper, Zinc and Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Drained Canned Carrots with Salt as well as Cooked Malabar Spinach lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Salt have 2 times more Carbohydrate than Cooked Malabar Spinach.
• While 100 g of Cooked Malabar Spinach contain 1.4 times more Fiber and 4.7 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Protein
• Both Drained Canned Carrots with Salt as well as Cooked Malabar Spinach provide inadequate amounts of Energy in 100 grams.