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Comparing Nutrients in 300 calories New Zealand SpinachVS Carrots

Weight per 300 calories

New Zealand Spinach
2143g
Carrots
732g

Raw Carrots have 2.9 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 Carrots?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach
34%
10%
56%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

New Zealand Spinachvs 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
1.8%1.76g
4.3 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.14%0.69g
Saturated Fat
0.73%0.23g
0.69 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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88.4%1.4g
Omega 3
0.91%0.015g
1.4 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.64%0.28g
Omega 6
4.3%0.73g
0.28 gvs0.73 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%70g
53.6 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.57%6.2g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.2 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
5.55%4.02g
≤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 gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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84.6%32g
Fiber
54%20.5g
32 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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57.4%32g
Protein
12%6.8g
32 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

New Zealand Spinachvs Carrots
NA
Vitamin A
679%6110μg
RAE, retinol activity equivalents
NA μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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71.4%0.86mg
Vitamin B1
40.2%0.48mg
Thiamine
0.86 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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214%2.8mg
Vitamin B2
32.6%0.42mg
Riboflavin
2.8 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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67%10.7mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
10.7 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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134%6.7mg
Vitamin B5
40%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
77.7%1mg
Pyridoxine
6.5 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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80.4%321μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
321 μgvs139 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
48%43mg
Ascorbic acid
643 mgvs43 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
32%4.83mg
Tocopherols and Tocotrienols
30.4 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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6018%7221μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
7221 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

New Zealand Spinachvs Carrots
124%1243mg
Calcium
24%241mg
1243 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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221%2mg
Copper
36.6%0.33mg
2 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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214%17mg
Iron
27.4%2.2mg
17 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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199%836mg
Magnesium
21%88mg
836 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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595%13.7mg
Manganese
45.5%1.05mg
13.7 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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
36.6%256mg
600 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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82%2786mg
Potassium
69%2341mg
2786 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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27.3%15μg
Selenium
1.33%0.73μg
15 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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186%2786mg
Sodium
33.7%505mg
2786 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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74%8.14mg
Zinc
16%1.76mg
8.14 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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54.4%2014g
Water
17.5%646g
2014 gvs646 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 Carrots:
Comparing minerals per 300 calories for New Zealand Spinach vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachCarrotsVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled CarrotsCarrotsVS Boiled Carrots
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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