Comparing Nutrients in 100 calories Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Carrots

Weight per 100 calories

• Boiled Chopped Or Leaf Frozen Spinach with Salt: 294g
• Frozen Carrots: 278g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	2.95% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	17% 22g	130g per day for Men 19-50 years
Sugars	2.07% 1.5g	18.2% 13.2g	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	0.37% 0.26g	1.2% 0.86g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 0.62g	% 11.3g	g per day for Men 19-50 years
Fiber	28.6% 11g	24% 9.17g	38g per day for Men 19-50 years
Protein	21% 11.8g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	197% 1774μg	219% 1972μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	7.9% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.07% 1.3mg	8.06% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	20.3% 0.26mg	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	89% 356μg	6.94% 27.8μg	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	7.2% 6.47mg	7.7% 6.94mg	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	69.4% 10.4mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1325% 1590μg	40.7% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	45% 450mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	23% 0.21mg	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	72% 5.76mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	7.94% 33.3mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	20.7% 0.48mg	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	21% 147mg	13% 92mg	700mg per day for Men 19-50 years
Potassium	26% 888mg	19% 653mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	3.54% 1.94μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	8.33% 0.92mg	11mg per day for Men 19-50 years
Water	7.07% 262g	6.76% 250g	3700g per day for Men 19-50 years

Boiled Chopped Or Leaf Frozen Spinach With Salt VS Frozen Carrots Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Chopped Or Leaf Frozen Spinach with Salt or Frozen Carrots?

Lets compare vitamin content per 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Carrots:

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.9 times more Vitamin B1, 5 times more Vitamin B2, 1.5 times more Vitamin B6, 12.8 times more Vitamin B9, 6.6 times more Vitamin E and 32.5 times more Vitamin K than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain 2.4 times more Vitamin B5 than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots provide similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 100 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Carrots:

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 4.5 times more Calcium, 2.3 times more Copper, 4.7 times more Iron, 7.2 times more Magnesium, 4.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 8.3 times more Selenium, 5 times more Sodium and 1.6 times more Zinc than Frozen Carrots.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots contain similar levels of Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt have 2 times more Fat, 5.4 times more Omega 3 and 5.4 times more Protein than Frozen Carrots.
• While 100 kcal of Frozen Carrots, Unprepared contain more Omega 6, 1.6 times more Carbohydrate and 8.8 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Carrots offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Omega 6