Comparing Nutrients in 100 grams Carrots VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Energy	1.4% 41kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.1% 0.017g	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	2.9% 3.75g	130g per day for Men 19-50 years
Sugars	6.54% 4.74g	0.59% 0.43g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.66% 0.93g	5.3% 2.97g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	93% 835μg	58.2% 524μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.46% 0.27mg	2.9% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	18.6% 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	36.5% 146μg	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	11% 9.8mg	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	4.4% 0.66mg	14% 2.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	411% 494μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Spinach	Recommended Dietary Allowance
Calcium	3.3% 33mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	19.3% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.08% 3.2μg	0.95% 37.8μg	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	44.6% 3.57mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	6.2% 0.14mg	40.7% 0.94mg	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	8% 56mg	700mg per day for Men 19-50 years
Potassium	9.4% 320mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.47% 91g	3700g per day for Men 19-50 years

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

• Raw Carrots have 1.6 times more Vitamin A, 2 times more Vitamin B3 and 1.9 times more Vitamin B5 than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 1.4 times more Vitamin B1, 4.1 times more Vitamin B2, 1.8 times more Vitamin B6, 7.7 times more Vitamin B9, 1.7 times more Vitamin C, 3.2 times more Vitamin E and 37.4 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Carrots vs Boiled Spinach:

• Boiled and Drained Spinach contains 4.1 times more Calcium, 3.9 times more Copper, 11.9 times more Iron, 7.3 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 15 times more Selenium and 3.2 times more Zinc than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Sodium and Water per 100 g.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Carrots have 1.8 times more Energy, 2.6 times more Carbohydrate and 11 times more Sugars than Boiled and Drained Spinach.
• While Boiled and Drained Spinach contains 46 times more Omega 3 and 3.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Spinach have similar amounts of Fiber per 100 g.
• Both Raw Carrots as well as Boiled and Drained Spinach have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.