Comparing Nutrients in 100 calories New Zealand SpinachVS Boiled Carrots

Weight per 100 calories

New Zealand Spinach

714g

Boiled Carrots

286g

Boiled and Drained Carrots have 2.5 times more energy per unit of mass than Raw New Zealand Spinach, which is low in comparison to other foods. New Zealand Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Carrots

88%

100 kcal ▼

Macro Nutrients

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 .

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1.47%1.43g

Fat

0.53%0.51g

1.43 gvs0.51 g

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

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0.71%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 .

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29.5%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 .

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0.55%0.093g

Omega 6

1.46%0.25g

0.093 gvs0.25 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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13.7%18g

Carbohydrate

18%23.5g

18 gvs23.5 g

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

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2.86%2.07g

Sugars

13.6%9.86g

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

2.07 gvs9.86 g

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

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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 .

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Glucose

%1.14g

NA gvs1.14 g

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

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Sucrose

%7.7g

NA gvs7.7 g

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

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28%10.7g

Fiber

22.6%8.57g

10.7 gvs8.57 g

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

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19%10.7g

Protein

3.88%2.17g

10.7 gvs2.17 g

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

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Vitamins

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 .

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24%0.29mg

Vitamin B1

15.7%0.19mg

Thiamine

0.29 mgvs0.19 mg

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

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71.4%0.93mg

Vitamin B2

9.67%0.13mg

Riboflavin

0.93 mgvs0.13 mg

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

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22.3%3.57mg

Vitamin B3

11.5%1.84mg

Niacin, nicotinic acid, niacinamide

3.57 mgvs1.84 mg

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

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44.6%2.23mg

Vitamin B5

13.3%0.66mg

Pantothenic acid

2.23 mgvs0.66 mg

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

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167%2.17mg

Vitamin B6

33.6%0.44mg

Pyridoxine

2.17 mgvs0.44 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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26.8%107μg

Vitamin B9

10%40μg

Folates and Folic Acid

107 μgvs40 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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238%214mg

Vitamin C

11.4%10.3mg

Ascorbic acid

214 mgvs10.3 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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67.6%10mg

Vitamin E

19.6%2.94mg

Tocopherols and Tocotrienols

10 mgvs2.94 mg

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

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2006%2407μg

Vitamin K

32.6%39μg

Phytomenadione or phylloquinone

2407 μgvs39 μg

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

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Minerals

New Zealand Spinachvs Boiled Carrots

41.4%414mg

Calcium

8.57%85.7mg

414 mgvs85.7 mg

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

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74%0.66mg

Copper

5.4%0.049mg

0.66 mgvs0.049 mg

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

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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 .

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71.4%5.7mg

Iron

12%0.97mg

5.7 mgvs0.97 mg

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

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66.3%279mg

Magnesium

6.8%28.6mg

279 mgvs28.6 mg

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

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198%4.56mg

Manganese

19.3%0.44mg

4.56 mgvs0.44 mg

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

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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 .

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28.6%200mg

Phosphorus

12.2%85.7mg

200 mgvs85.7 mg

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

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27.3%929mg

Potassium

19.7%671mg

929 mgvs671 mg

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

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9.1%5μg

Selenium

3.64%2μg

5 μgvs2 μg

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

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62%929mg

Sodium

11%166mg

929 mgvs166 mg

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

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24.7%2.7mg

Zinc

5.2%0.57mg

2.7 mgvs0.57 mg

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

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18%671g

Water

6.96%258g

671 gvs258 g

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

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

Raw New Zealand Spinach has 1.5 times more Vitamin B1, 7.4 times more Vitamin B2, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5, 5 times more Vitamin B6, 2.7 times more Vitamin B9, 20.8 times more Vitamin C, 3.4 times more Vitamin E and 61.5 times more Vitamin K than Boiled and Drained Carrots.
Both Raw 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 New Zealand Spinach vs Boiled Carrots:

Raw New Zealand Spinach has 4.8 times more Calcium, 13.7 times more Copper, 5.9 times more Iron, 9.8 times more Magnesium, 10.3 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium, 2.5 times more Selenium, 5.6 times more Sodium, 4.8 times more Zinc and 2.6 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 100 calories:

Raw New Zealand Spinach has 2.8 times more Fat, 165 times more Omega 3, 1.3 times more Fiber and 4.9 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 4.8 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Boiled and Drained Carrots have similar amounts of Energy per 100 kcal.
Both Raw 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:

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

Compare Foods

Comparing Nutrients in 100 calories New Zealand SpinachVS Boiled Carrots

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: