Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Boiled Carrots

Weight per 100 calories

Boiled New Zealand Spinach

833g

Boiled Carrots

286g

Boiled and Drained Carrots have 2.9 times more energy per unit of mass than Boiled and Drained New Zealand Spinach, which is low in comparison to other foods. Boiled New Zealand Spinach having very low energy density.

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled New Zealand Spinach

34%

10%

56%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

Boiled New Zealand Spinachvs Boiled Carrots

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

1.46%1.4g

Fat

0.53%0.51g

1.4 gvs0.51 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

0.7%0.23g

Saturated Fat

0.27%0.086g

0.23 gvs0.086 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

29%0.47g

Omega 3

0.18%0.003g

0.47 gvs0.003 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

0.54%0.092g

Omega 6

1.46%0.25g

0.092 gvs0.25 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

13.7%17.8g

Carbohydrate

18%23.5g

17.8 gvs23.5 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

2.87%2.1g

Sugars

13.6%9.86g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.1 gvs9.86 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

1.4%1.03g

≤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]

NA gvs1.03 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

%1.14g

NA gvs1.14 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

%7.7g

NA gvs7.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

30.7%11.7g

Fiber

22.6%8.57g

11.7 gvs8.57 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

19.3%11g

Protein

3.88%2.17g

11 gvs2.17 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Boiled New Zealand Spinachvs Boiled Carrots

Vitamin A

270%2434μg

RAE, retinol activity equivalents

NA μgvs2434 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21%0.25mg

Vitamin B1

15.7%0.19mg

Thiamine

0.25 mgvs0.19 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

68.6%0.89mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.89 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

20.3%3.25mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

3.25 mgvs1.84 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

42.7%2.13mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

2.13 mgvs0.66 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

152%1.98mg

Vitamin B6

33.6%0.44mg

Pyridoxine

1.98 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

16.7%66.7μg

Vitamin B9

10%40μg

Folates and Folic Acid

66.7 μgvs40 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

148%133mg

Vitamin C

11.4%10.3mg

Ascorbic acid

133 mgvs10.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

68.3%10.3mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

10.3 mgvs2.94 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

2028%2433μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

2433 μgvs39 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Boiled New Zealand Spinachvs Boiled Carrots

40%400mg

Calcium

8.57%85.7mg

400 mgvs85.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

71.3%0.64mg

Copper

5.4%0.049mg

0.64 mgvs0.049 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

3.4%136μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs136 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

68.8%5.5mg

Iron

12%0.97mg

5.5 mgvs0.97 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

63.5%267mg

Magnesium

6.8%28.6mg

267 mgvs28.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

191%4.4mg

Manganese

19.3%0.44mg

4.4 mgvs0.44 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

26%183mg

Phosphorus

12.2%85.7mg

183 mgvs85.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

25%850mg

Potassium

19.7%671mg

850 mgvs671 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

13.6%7.5μg

Selenium

3.64%2μg

7.5 μgvs2 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

59.4%892mg

Sodium

11%166mg

892 mgvs166 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

23.5%2.6mg

Zinc

5.2%0.57mg

2.6 mgvs0.57 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

21.4%790g

Water

6.96%258g

790 gvs258 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

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

Boiled and Drained New Zealand Spinach has 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 1.8 times more Vitamin B3, 3.2 times more Vitamin B5, 4.5 times more Vitamin B6, 1.7 times more Vitamin B9, 13 times more Vitamin C, 3.5 times more Vitamin E and 62.2 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled New Zealand Spinach vs Boiled Carrots:

Boiled and Drained New Zealand Spinach has 4.7 times more Calcium, 13.2 times more Copper, 5.7 times more Iron, 9.3 times more Magnesium, 9.9 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 3.8 times more Selenium, 5.4 times more Sodium, 4.5 times more Zinc and 3.1 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained New Zealand Spinach has 2.8 times more Fat, 163.3 times more Omega 3, 1.4 times more Fiber and 5 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.7 times more Omega 6, 1.3 times more Carbohydrate and 4.7 times more Sugars than Boiled and Drained New Zealand Spinach.
Both Boiled and Drained New Zealand Spinach and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
Both Boiled and Drained New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled New Zealand SpinachVS OkraBoiled CarrotsVS OkraBoiled New Zealand SpinachVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled New Zealand SpinachVS Boiled Carrots

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled New Zealand Spinach or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: