Comparing Nutrients in 300 calories New Zealand SpinachVS Boiled Carrots

Weight per 300 calories

New Zealand Spinach

2143g

Boiled Carrots

857g

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 300 calories - New Zealand Spinach or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled Carrots

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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4.4%4.3g

Fat

1.6%1.54g

4.3 gvs1.54 g

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

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2.14%0.69g

Saturated Fat

0.8%0.26g

0.69 gvs0.26 g

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

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88.4%1.4g

Omega 3

0.54%0.009g

1.4 gvs0.009 g

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

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1.64%0.28g

Omega 6

4.4%0.75g

0.28 gvs0.75 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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41.2%53.6g

Carbohydrate

54%70.5g

53.6 gvs70.5 g

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

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8.57%6.2g

Sugars

40.8%29.6g

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

6.2 gvs29.6 g

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

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Fructose

4.26%3.1g

≤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 gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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84.6%32g

Fiber

67.7%25.7g

32 gvs25.7 g

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

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57.4%32g

Protein

11.6%6.5g

32 gvs6.5 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

811%7303μg

RAE, retinol activity equivalents

NA μgvs7303 μg

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

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71.4%0.86mg

Vitamin B1

47%0.57mg

Thiamine

0.86 mgvs0.57 mg

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

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214%2.8mg

Vitamin B2

29%0.38mg

Riboflavin

2.8 mgvs0.38 mg

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

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67%10.7mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs5.53 mg

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

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134%6.7mg

Vitamin B5

39.8%2mg

Pantothenic acid

6.7 mgvs2 mg

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

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501%6.5mg

Vitamin B6

101%1.3mg

Pyridoxine

6.5 mgvs1.3 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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80.4%321μg

Vitamin B9

30%120μg

Folates and Folic Acid

321 μgvs120 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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714%643mg

Vitamin C

34.3%31mg

Ascorbic acid

643 mgvs31 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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203%30.4mg

Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

30.4 mgvs8.83 mg

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

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6018%7221μg

Vitamin K

98%117μg

Phytomenadione or phylloquinone

7221 μgvs117 μg

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

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Minerals

New Zealand Spinachvs Boiled Carrots

124%1243mg

Calcium

25.7%257mg

1243 mgvs257 mg

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

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221%2mg

Copper

16%0.15mg

2 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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214%17mg

Iron

36.4%2.9mg

17 mgvs2.9 mg

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

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199%836mg

Magnesium

20.4%85.7mg

836 mgvs85.7 mg

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

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595%13.7mg

Manganese

57.8%1.33mg

13.7 mgvs1.33 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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85.7%600mg

Phosphorus

36.7%257mg

600 mgvs257 mg

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

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82%2786mg

Potassium

59.2%2014mg

2786 mgvs2014 mg

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

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27.3%15μg

Selenium

11%6μg

15 μgvs6 μg

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

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186%2786mg

Sodium

33%497mg

2786 mgvs497 mg

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

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74%8.14mg

Zinc

15.6%1.7mg

8.14 mgvs1.7 mg

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

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54.4%2014g

Water

21%773g

2014 gvs773 g

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

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Lets compare vitamin content per 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 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 300 calories New Zealand SpinachVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - New Zealand Spinach or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: