Comparing Nutrients in 100 grams Canned Carrots with Liquids and Salt VS Canned Spinach

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Canned Spinach	38%	15%	47%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.13% 5.37g	2.6% 3.4g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	0.55% 0.4g	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	4.74% 1.8g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.04% 0.58g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Vitamin A	68% 613μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.08% 0.027mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.63% 0.42mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	0.94% 0.047mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.7% 0.1mg	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% 8μg	24.5% 98μg	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	2.22% 2mg	16% 14.3mg	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	4.87% 0.73mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	385% 462μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Canned Spinach	Recommended Dietary Allowance
Calcium	3.1% 31mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	20% 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	6.5% 0.52mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	18% 76mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	26% 0.6mg	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	2.86% 20mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	5.1% 173mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Canned Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Canned Carrots with Liquids and Salt vs Canned Spinach:

• 100 grams of Canned Carrots with Liquids and Salt have 1.3 times more Vitamin A and 3 times more Vitamin B5 than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 5.1 times more Vitamin B2, 12.3 times more Vitamin B9, 7.2 times more Vitamin C, 2.7 times more Vitamin E and 47.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Spinach provide similar amounts of Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Canned Spinach have insufficient amounts of Vitamin B5
• Both Canned Carrots Solids and Liquids with Salt as well as Canned Spinach, Solids with Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Liquids and Salt vs Canned Spinach:

• 100 g of Canned Spinach, Solids with Salt contain 4.1 times more Calcium, 1.7 times more Copper, 4.4 times more Iron, 8.4 times more Magnesium, 1.3 times more Manganese, 2.2 times more Phosphorus, 2 times more Potassium, 3.5 times more Selenium, 1.3 times more Sodium and 1.6 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Canned Spinach contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Carrots with Liquids and Salt have 1.6 times more Carbohydrate and 6.2 times more Sugars than Canned Spinach.
• While 100 g of Canned Spinach, Solids with Salt contain 22.3 times more Omega 3, 1.3 times more Fiber and 4.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 100 grams 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 Canned Spinach, Solids with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.