Comparing Nutrients in 100 grams Boiled Spinach VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	4.76% 3.45g	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	0.5% 0.36g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 2.7g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	11.8% 0.15mg	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	36.5% 146μg	3.5% 14μg	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	11% 9.8mg	4% 3.6mg	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	14% 2.08mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	13.6% 136mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	1.2% 47.5μg	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	44.6% 3.57mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	6.74% 0.16mg	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	8% 56mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.44% 90g	3700g per day for Men 19-50 years

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

• Boiled and Drained Spinach has 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.6 times more Vitamin B6, 10.4 times more Vitamin B9, 2.7 times more Vitamin C, 2 times more Vitamin E and 36 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.6 times more Vitamin A, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B5 than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Spinach vs Boiled Carrots:

• Boiled and Drained Spinach has 4.5 times more Calcium, 10.2 times more Copper, 10.5 times more Iron, 8.7 times more Magnesium, 6 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 2.1 times more Selenium, 1.2 times more Sodium and 3.8 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.3 times more Fluoride than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach and Boiled and Drained Carrots have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Spinach has 92 times more Omega 3 and 3.9 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.2 times more Carbohydrate, 8 times more Sugars and 1.3 times more Fiber than Boiled and Drained Spinach.
• Both Boiled and Drained Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.