Comparing Nutrients in 100 grams Spinach VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Spinach	39%	12%	49%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.28% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.4% 0.39g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.063g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	8.63% 0.14g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.7% 0.29g	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	5.95% 7.73g	130g per day for Men 19-50 years
Sugars	0.58% 0.42g	5.63% 4.1g	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	0.39% 0.28g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	% 0.07g	% 3.44g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	52% 469μg	94% 846μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.5% 0.078mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.53% 0.72mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.3% 0.065mg	3.48% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	6.46% 0.084mg	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	2.75% 11μg	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	2.56% 2.3mg	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	6.73% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	402% 483μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spinach	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	9.9% 99mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	9.1% 0.082mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	19% 79mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	7.26% 0.17mg	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	4.43% 31mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	5.65% 192mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.27% 79mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Spinach VS Cooked Frozen Carrots per 100 g

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

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

• 100 grams of Spinach have 2.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 2.3 times more Vitamin B6, 17.6 times more Vitamin B9, 12.2 times more Vitamin C, 2 times more Vitamin E and 35.5 times more Vitamin K than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 1.8 times more Vitamin A and 2.7 times more Vitamin B5 than Raw Spinach.
• 100 grams of Spinach have insufficient amounts of Vitamin B5
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Spinach vs Cooked Frozen Carrots:

• 100 grams of Spinach have 2.8 times more Calcium, 1.6 times more Copper, 5.1 times more Iron, 7.2 times more Magnesium, 5.4 times more Manganese, 1.6 times more Phosphorus, 2.9 times more Potassium, 1.3 times more Sodium and 1.5 times more Zinc than Cooked Frozen Carrots.
• Both Spinach and Cooked Frozen Carrots contain similar levels of Water per 100 grams.
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Spinach have 3.1 times more Omega 3 and 4.9 times more Protein than Cooked Frozen Carrots.
• While 100 g of Boiled and Drained Frozen Carrots contain 2.1 times more Carbohydrate, 9.7 times more Sugars and 1.5 times more Fiber than Raw Spinach.
• 100 grams of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Spinach as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in 100 grams.