Comparing Nutrients in 100 calories Spinach VS Boiled Carrots

Weight per 100 calories

• Spinach: 435g
• Boiled Carrots: 286g

Boiled and Drained Carrots have 1.5 times more energy per unit of mass than Raw Spinach, which is low in comparison to other foods. Spinach having very low energy density.

Which food has more nutrients per 100 calories - Spinach or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.8g	18% 23.5g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	13.6% 9.86g	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	0.9% 0.65g	1.4% 1.03g	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	% 0.48g	% 1.14g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 7.7g	g per day for Men 19-50 years
Fiber	25% 9.57g	22.6% 8.57g	38g per day for Men 19-50 years
Protein	22.2% 12.4g	3.88% 2.17g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	227% 2039μg	270% 2434μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.2% 0.82mg	9.67% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.15mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.65% 0.28mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61.6% 18.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	211% 843μg	10% 40μg	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	136% 122mg	11.4% 10.3mg	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	59% 8.83mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1750% 2100μg	32.6% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	43% 430mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	5.4% 0.049mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.4% 136μg	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	147% 11.8mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	81.8% 343mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	19.3% 0.44mg	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	30.4% 213mg	12.2% 85.7mg	700mg per day for Men 19-50 years
Potassium	71.4% 2426mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.35μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	23% 343mg	11% 166mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	10.7% 397g	6.96% 258g	3700g per day for Men 19-50 years

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

• Raw Spinach has 1.8 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B6, 21.1 times more Vitamin B9, 11.9 times more Vitamin C, 3 times more Vitamin E and 53.6 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Vitamin A per 100 kcal.
• Both Raw Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Spinach vs Boiled Carrots:

• Raw Spinach has 5 times more Calcium, 11.6 times more Copper, 12.1 times more Iron, 12 times more Magnesium, 8.8 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium, 2.2 times more Selenium, 2.1 times more Sodium, 4 times more Zinc and 1.5 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

• Raw Spinach has 3.3 times more Fat, 210 times more Omega 3 and 5.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.2 times more Omega 6, 1.5 times more Carbohydrate, 5.4 times more Sugars and 1.6 times more Fructose than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Energy and Fiber per 100 kcal.
• Both Raw Spinach as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.