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Comparing Nutrients in 100 grams Boiled New Zealand SpinachVS Carrots

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach
34%
10%
56%
Carrots
8%
5%
87%
100 g ▼

Macro Nutrients

0.41%12kcal
Energy
1.4%41kcal
12 kcalvs41 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.18%0.17g
Fat
0.25%0.24g
0.17 gvs0.24 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.084%0.027g
Saturated Fat
0.1%0.032g
0.027 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.5%0.056g
Omega 3
0.13%0.002g
0.056 gvs0.002 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.065%0.011g
Omega 6
0.59%0.1g
0.011 gvs0.1 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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1.64%2.13g
Carbohydrate
7.37%9.6g
2.13 gvs9.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.34%0.25g
Sugars
6.54%4.74g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs4.74 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.76%0.55g
≤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]
NA gvs0.55 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.59g
NA gvs0.59 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.6g
NA gvs3.6 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.7%1.4g
Fiber
7.37%2.8g
1.4 gvs2.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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2.32%1.3g
Protein
1.66%0.93g
1.3 gvs0.93 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

NA
Vitamin A
93%835μg
RAE, retinol activity equivalents
NA μgvs835 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.5%0.03mg
Vitamin B1
5.5%0.066mg
Thiamine
0.03 mgvs0.066 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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8.23%0.11mg
Vitamin B2
4.46%0.058mg
Riboflavin
0.11 mgvs0.058 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.44%0.39mg
Vitamin B3
6.14%0.98mg
Niacin, nicotinic acid, niacinamide
0.39 mgvs0.98 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.12%0.26mg
Vitamin B5
5.46%0.27mg
Pantothenic acid
0.26 mgvs0.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.2%0.24mg
Vitamin B6
10.6%0.14mg
Pyridoxine
0.24 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
7.4%2.22μg
Biotin
NA μgvs2.22 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2%8μg
Vitamin B9
4.75%19μg
Folates and Folic Acid
8 μgvs19 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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17.8%16mg
Vitamin C
6.56%5.9mg
Ascorbic acid
16 mgvs5.9 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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8.2%1.23mg
Vitamin E
4.4%0.66mg
Tocopherols and Tocotrienols
1.23 mgvs0.66 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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243%292μg
Vitamin K
11%13μg
Phytomenadione or phylloquinone
292 μgvs13 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.8%48mg
Calcium
3.3%33mg
48 mgvs33 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.56%0.077mg
Copper
5%0.045mg
0.077 mgvs0.045 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.08%3.2μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs3.2 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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8.25%0.66mg
Iron
3.75%0.3mg
0.66 mgvs0.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.6%32mg
Magnesium
2.86%12mg
32 mgvs12 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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23%0.53mg
Manganese
6.2%0.14mg
0.53 mgvs0.14 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.14%22mg
Phosphorus
5%35mg
22 mgvs35 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3%102mg
Potassium
9.4%320mg
102 mgvs320 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.64%0.9μg
Selenium
0.18%0.1μg
0.9 μgvs0.1 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.13%107mg
Sodium
4.6%69mg
107 mgvs69 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg
Zinc
2.2%0.24mg
0.31 mgvs0.24 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.56%95g
Water
2.4%88.3g
95 gvs88.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Boiled New Zealand Spinach vs Carrots:
Comparing minerals per 100 grams for Boiled New Zealand Spinach vs Carrots:
Comparison of macro-nutrients per 100 grams:



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