Comparing Nutrients in 100 grams New Zealand Spinach VS Carrots

Macros Ratio

	Protein	Fat	Carbs
New Zealand Spinach	34%	10%	56%
Carrots	8%	5%	87%

Macro Nutrients

	New Zealand Spinach	Carrots	Recommended Dietary Allowance
Energy	0.48% 14kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.1% 0.032g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.92% 2.5g	7.37% 9.6g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	6.54% 4.74g	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	0.76% 0.55g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.68% 1.5g	1.66% 0.93g	56g per day for Men 19-50 years

Vitamins

	New Zealand Spinach	Carrots	Recommended Dietary Allowance
Vitamin A	NA	93% 835μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.33% 0.04mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	4.46% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	5.46% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.4% 2.22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	4.75% 19μg	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	33.3% 30mg	6.56% 5.9mg	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	9.47% 1.42mg	4.4% 0.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	281% 337μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	New Zealand Spinach	Carrots	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	5% 0.045mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.08% 3.2μg	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	10% 0.8mg	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	9.3% 39mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	6.2% 0.14mg	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	4% 28mg	5% 35mg	700mg per day for Men 19-50 years
Potassium	3.82% 130mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.4% 88.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of New Zealand Spinach vs Carrots:

• Raw New Zealand Spinach has 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 5.1 times more Vitamin C, 2.2 times more Vitamin E and 25.5 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 1.7 times more Vitamin B1, 2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Carrots have similar amounts of Vitamin B5 per 100 g.
• Both Raw New Zealand Spinach as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for New Zealand Spinach vs Carrots:

• Raw New Zealand Spinach has 1.8 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 4.5 times more Manganese, 7 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Potassium than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach and Raw Carrots have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw New Zealand Spinach has 33 times more Omega 3 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 2.9 times more Energy, 3.8 times more Carbohydrate, 16.3 times more Sugars and 1.9 times more Fiber than Raw New Zealand Spinach.
• Both Raw New Zealand Spinach as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.