Comparing Nutrients in 100 grams Spinach VS 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	0.79% 23kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	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	2.8% 3.63g	6.32% 8.22g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	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	0.21% 0.15g	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	% 0.11g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 2.7g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.36% 0.76g	56g per day for Men 19-50 years

Vitamins

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	52% 469μg	95% 852μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	4.03% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	11.8% 0.15mg	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	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	31.2% 28mg	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	13.5% 2.03mg	6.87% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	11.4% 13.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Boiled Carrots	Recommended Dietary Allowance
Calcium	9.9% 99mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	34% 2.7mg	4.25% 0.34mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	7% 49mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	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 Spinach vs Boiled Carrots:

• Raw Spinach has 4.3 times more Vitamin B2, 1.3 times more Vitamin B6, 13.9 times more Vitamin B9, 7.8 times more Vitamin C, 2 times more Vitamin E and 35.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.8 times more Vitamin A and 3.6 times more Vitamin B5 than Raw Spinach.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B3 per 100 g.
• Both Raw 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 Spinach vs Boiled Carrots:

• Raw Spinach has 3.3 times more Calcium, 7.6 times more Copper, 8 times more Iron, 7.9 times more Magnesium, 5.8 times more Manganese, 1.6 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium and 2.7 times more Zinc than Boiled and Drained Carrots.
• Both Raw Spinach and Boiled and Drained Carrots have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Spinach has 138 times more Omega 3 and 3.8 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.3 times more Carbohydrate, 8.2 times more Sugars and 1.4 times more Fiber than Raw Spinach.
• Both Raw Spinach as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.