Comparing Nutrients in 100 grams Frozen Carrots VS Frozen Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Energy	1.24% 36kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.46g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.08% 7.9g	3.24% 4.2g	130g per day for Men 19-50 years
Sugars	6.57% 4.76g	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	0.43% 0.31g	0.25% 0.18g	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	% 0.4g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.05g	% 0.24g	g per day for Men 19-50 years
Fiber	8.7% 3.3g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	1.4% 0.78g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	79% 710μg	65% 586μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.67% 0.044mg	7.83% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	3.17% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.74% 0.19mg	1.9% 0.094mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	13.2% 0.17mg	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	2.5% 10μg	36.3% 145μg	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	2.78% 2.5mg	6.1% 5.5mg	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	3.8% 0.57mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.7% 17.6μg	310% 372μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Frozen Spinach	Recommended Dietary Allowance
Calcium	3.6% 36mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	16% 0.14mg	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	5.5% 0.44mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	7.43% 0.17mg	30.6% 0.7mg	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	4.7% 33mg	7% 49mg	700mg per day for Men 19-50 years
Potassium	6.9% 235mg	10% 346mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.53% 68mg	4.93% 74mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	5.1% 0.56mg	11mg per day for Men 19-50 years
Water	2.43% 90g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Frozen Spinach per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Carrots vs Frozen Spinach:

• 100 grams of Frozen Carrots have 1.2 times more Vitamin A and 2 times more Vitamin B5 than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 2.1 times more Vitamin B1, 6.1 times more Vitamin B2, 1.8 times more Vitamin B6, 14.5 times more Vitamin B9, 2.2 times more Vitamin C, 5.1 times more Vitamin E and 21.1 times more Vitamin K than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Spinach provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Frozen Spinach have insufficient amounts of Vitamin B5
• Both Frozen Carrots, Unprepared as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Carrots vs Frozen Spinach:

• 100 g of Unprepared Frozen Spinach contain 3.6 times more Calcium, 1.9 times more Copper, 4.3 times more Iron, 6.3 times more Magnesium, 4.1 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium, 8.6 times more Selenium and 1.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Spinach contain similar levels of Sodium and Water per 100 grams.
• 100 grams of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Carrots have 1.9 times more Carbohydrate and 7.3 times more Sugars than Frozen Spinach.
• While 100 g of Unprepared Frozen Spinach contain 4.8 times more Omega 3 and 4.7 times more Protein than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Frozen Spinach offer comparable quantities of Fiber per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Frozen Carrots, Unprepared as well as Unprepared Frozen Spinach provide inadequate amounts of Energy and Omega 6 in 100 grams.