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

Weight per 100 calories

• Boiled Chopped Or Leaf Frozen Spinach: 294g
• Canned Carrots with Salt: 400g

Boiled Chopped Or Leaf Frozen Spinach has 1.4 times more energy per 100g than Canned Carrots with Salt. It has low energy density when compared to other foods. Drained Canned Carrots with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach	37%	18%	45%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.56g	0.78% 0.76g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	68% 1.1g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.86% 0.32g	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	13.7% 9.9g	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	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	% 0.62g	NA	g per day for Men 19-50 years
Fiber	28.6% 11g	15.8% 6g	38g per day for Men 19-50 years
Protein	21% 11.8g	4.57% 2.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	197% 1774μg	248% 2232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.07% 1.3mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	34.5% 0.45mg	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	9% 36μg	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	12% 11mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1325% 1590μg	32.7% 39.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	52.6% 0.47mg	46.2% 0.42mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	78.3% 1.8mg	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	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	26% 888mg	21% 716mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	19% 285mg	64.5% 968mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	9.45% 1.04mg	11mg per day for Men 19-50 years
Water	7.07% 262g	10% 372g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach have 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 9.9 times more Vitamin B9, 3.5 times more Vitamin E and 40.6 times more Vitamin K than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 1.3 times more Vitamin A, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.7 times more Vitamin C than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Carrots with Salt provide similar amounts of Vitamin B6 per 100 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach have 4.5 times more Calcium, 2.3 times more Iron, 7.5 times more Magnesium, 1.5 times more Phosphorus, 1.2 times more Potassium, 10.1 times more Selenium and 1.4 times more Zinc than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 3.4 times more Sodium and 1.4 times more Water than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Carrots with Salt contain similar levels of Copper and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Chopped Or Leaf Frozen Spinach have 3.4 times more Fat, 24.8 times more Omega 3, 1.8 times more Fiber and 4.6 times more Protein than Canned Carrots with Salt.
• While 100 kcal of Drained Canned Carrots with Salt contain 1.6 times more Carbohydrate and 6.6 times more Sugars than Boiled and Drained Chopped Or Leaf Frozen Spinach.
• Both Boiled Chopped Or Leaf Frozen Spinach and Canned Carrots with Salt offer comparable quantities of Energy per 100 calories.
• Both Boiled and Drained Chopped Or Leaf Frozen Spinach as well as Drained Canned Carrots with Salt provide inadequate amounts of Omega 6 in 100 calories.