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

Weight per 100 calories

• Canned Carrots with Salt: 400g
• Canned Spinach with Liquids and Salt: 526g

Canned Carrots with Salt have 1.3 times more energy per 100g than Canned Spinach with Liquids and Salt. It has very low energy density when compared to other foods. Canned Spinach Solids and Liquids with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Canned Spinach with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.76g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	40% 0.64g	1.6g per day for Men 19-50 years
Omega 6	1.86% 0.32g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	12% 15.4g	130g per day for Men 19-50 years
Sugars	13.7% 9.9g	2.4% 1.74g	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	15.8% 6g	22% 8.42g	38g per day for Men 19-50 years
Protein	4.57% 2.56g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	248% 2232μg	236% 2126μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.5% 0.45mg	32.4% 0.42mg	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	9% 36μg	76.3% 305μg	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	12% 11mg	79% 71mg	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	19.7% 2.96mg	56% 8.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.7% 39.2μg	1670% 2004μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	10% 100mg	43.7% 437mg	1000mg per day for Men 19-50 years
Copper	46.2% 0.42mg	68% 0.61mg	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	32% 2.56mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	113% 2.6mg	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	13.7% 96mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.3μg	55μg per day for Men 19-50 years
Sodium	64.5% 968mg	112% 1679mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	10% 372g	13.3% 491g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Canned Spinach With Liquids And Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Carrots with Salt or Canned Spinach with Liquids and Salt?

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

• 100 calories of Canned Carrots with Salt have 1.5 times more Vitamin B3 and 2.7 times more Vitamin B5 than Canned Spinach with Liquids and Salt.
• While 100 kcal of Canned Spinach Solids and Liquids with Salt contain 1.3 times more Vitamin B1, 4.6 times more Vitamin B2, 8.5 times more Vitamin B9, 6.6 times more Vitamin C, 2.8 times more Vitamin E and 51.1 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt provide similar amounts of Vitamin A and Vitamin B6 per 100 calories.
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Canned Spinach Solids and Liquids with Salt contain 4.4 times more Calcium, 1.5 times more Copper, 3.2 times more Iron, 9.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Selenium, 1.7 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Drained Canned Carrots with Salt.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Carrots with Salt have 1.4 times more Carbohydrate and 5.7 times more Sugars than Canned Spinach with Liquids and Salt.
• While 100 kcal of Canned Spinach Solids and Liquids with Salt contain 2.6 times more Fat, 14.6 times more Omega 3, 1.4 times more Fiber and 4.3 times more Protein than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Energy per 100 calories.
• Both Drained Canned Carrots with Salt as well as Canned Spinach Solids and Liquids with Salt provide inadequate amounts of Omega 6 in 100 calories.