Comparing Nutrients in 100 grams Carrots VS Boiled New Zealand Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled New Zealand Spinach	34%	10%	56%

Macro Nutrients

	Carrots	Boiled New Zealand Spinach	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.37% 9.6g	1.64% 2.13g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.34% 0.25g	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	0.76% 0.55g	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	% 0.59g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	7.37% 2.8g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	2.32% 1.3g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled New Zealand Spinach	Recommended Dietary Allowance
Vitamin A	93% 835μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	8.23% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	2.44% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	5.12% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.4% 2.22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.75% 19μg	2% 8μg	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	6.56% 5.9mg	17.8% 16mg	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	4.4% 0.66mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	243% 292μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled New Zealand Spinach	Recommended Dietary Allowance
Calcium	3.3% 33mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.56% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	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	3.75% 0.3mg	8.25% 0.66mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	23% 0.53mg	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	5% 35mg	3.14% 22mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	7.13% 107mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carrots vs Boiled New Zealand Spinach:

• Raw Carrots have 2.2 times more Vitamin B1, 2.5 times more Vitamin B3 and 2.4 times more Vitamin B9 than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 2.7 times more Vitamin C, 1.9 times more Vitamin E and 22.1 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained New Zealand Spinach have similar amounts of Vitamin B5 per 100 g.
• Both Raw Carrots as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Boiled New Zealand Spinach:

• Raw Carrots have 1.6 times more Phosphorus and 3.1 times more Potassium than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 1.5 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Magnesium, 3.7 times more Manganese, 9 times more Selenium, 1.6 times more Sodium and 1.3 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained New Zealand Spinach have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 3.4 times more Energy, 4.5 times more Carbohydrate, 19 times more Sugars and 2 times more Fiber than Boiled and Drained New Zealand Spinach.
• While Boiled and Drained New Zealand Spinach contains 28 times more Omega 3 and 1.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained New Zealand Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.