Comparing Nutrients in 100 grams Spinach VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.63g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	3.42% 2.48g	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	0.21% 0.15g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.07g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	52% 469μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14% 4.25μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	2.25% 9μg	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	31.2% 28mg	3% 2.7mg	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	13.5% 2.03mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	9.9% 99mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	11.6% 0.1mg	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	34% 2.7mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	19.6% 0.45mg	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	7% 49mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Canned Carrots with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Spinach versus 100 g of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Spinach vs Canned Carrots with Salt:

• 100 grams of Spinach have 4.3 times more Vitamin B1, 6.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 21.6 times more Vitamin B9, 10.4 times more Vitamin C, 2.7 times more Vitamin E and 49.3 times more Vitamin K than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2.1 times more Vitamin B5 than Raw Spinach.
• Both Spinach and Canned Carrots with Salt provide similar amounts of Vitamin A per 100 grams.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Spinach as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Spinach vs Canned Carrots with Salt:

• 100 grams of Spinach have 4 times more Calcium, 1.3 times more Copper, 4.2 times more Iron, 9.9 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus, 3.1 times more Potassium and 2 times more Zinc than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 3.1 times more Sodium than Raw Spinach.
• Both Spinach and Canned Carrots with Salt contain similar levels of Water per 100 grams.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Spinach as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spinach have 12.5 times more Omega 3, 1.5 times more Fiber and 4.5 times more Protein than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 1.5 times more Carbohydrate and 5.9 times more Sugars than Raw Spinach.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Spinach as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 100 grams.