Comparing Nutrients in 500 calories Boiled CarrotsVS Frozen Spinach

Weight per 500 calories

Boiled Carrots

1429g

Frozen Spinach

1724g

Boiled Carrots have 1.2 times more energy per 100g than Frozen Spinach. It has low energy density when compared to other foods. Unprepared Frozen Spinach having very low energy density.

Which food has more nutrients per 500 calories - Boiled Carrots or Frozen Spinach?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Frozen Spinach

40%

14%

46%

500 kcal ▼

Macro Nutrients

Boiled Carrotsvs Frozen Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.65%2.57g

Fat

10%9.83g

2.57 gvs9.83 g

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

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1.34%0.43g

Saturated Fat

2.2%0.71g

0.43 gvs0.71 g

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

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0.89%0.014g

Omega 3

88.4%1.4g

0.014 gvs1.4 g

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

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7.3%1.24g

Omega 6

0%0g

1.24 gvs0 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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90%117g

Carbohydrate

56%72.6g

117 gvs72.6 g

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

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68%49.3g

Sugars

15.5%11.2g

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

49.3 gvs11.2 g

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

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7.1%5.14g

Fructose

4.3%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]

5.14 gvs3.1 g

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

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%5.7g

Glucose

%4.14g

5.7 gvs4.14 g

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

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%38.6g

Sucrose

%4.14g

38.6 gvs4.14 g

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

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113%43g

Fiber

132%50g

43 gvs50 g

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

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19.4%11g

Protein

112%62.6g

11 gvs62.6 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 Carrotsvs Frozen Spinach

1352%12171μg

Vitamin A

1123%10103μg

RAE, retinol activity equivalents

12171 μgvs10103 μg

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

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78.6%0.94mg

Vitamin B1

135%1.62mg

Thiamine

0.94 mgvs1.62 mg

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

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48.4%0.63mg

Vitamin B2

297%3.86mg

Riboflavin

0.63 mgvs3.86 mg

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

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57.6%9.2mg

Vitamin B3

54.6%8.74mg

Niacin, nicotinic acid, niacinamide

9.2 mgvs8.74 mg

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

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66.3%3.3mg

Vitamin B5

32.4%1.62mg

Pantothenic acid

3.3 mgvs1.62 mg

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

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168%2.2mg

Vitamin B6

228%2.97mg

Pyridoxine

2.2 mgvs2.97 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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50%200μg

Vitamin B9

625%2500μg

Folates and Folic Acid

200 μgvs2500 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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57%51.4mg

Vitamin C

105%95mg

Ascorbic acid

51.4 mgvs95 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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98%14.7mg

Vitamin E

333%50mg

Tocopherols and Tocotrienols

14.7 mgvs50 mg

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

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163%196μg

Vitamin K

5345%6414μg

Phytomenadione or phylloquinone

196 μgvs6414 μg

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

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Minerals

Boiled Carrotsvs Frozen Spinach

43%429mg

Calcium

222%2224mg

429 mgvs2224 mg

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

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27%0.24mg

Copper

276%2.5mg

0.24 mgvs2.5 mg

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

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17%679μg

Fluoride

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

679 μgvsNA μg

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

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60.7%4.86mg

Iron

407%32.6mg

4.86 mgvs32.6 mg

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

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34%143mg

Magnesium

308%1293mg

143 mgvs1293 mg

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

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96%2.2mg

Manganese

528%12mg

2.2 mgvs12 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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61.2%429mg

Phosphorus

121%845mg

429 mgvs845 mg

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

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99%3357mg

Potassium

175%5966mg

3357 mgvs5966 mg

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

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18%10μg

Selenium

188%103μg

10 μgvs103 μg

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

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55.2%829mg

Sodium

85%1276mg

829 mgvs1276 mg

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

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26%2.86mg

Zinc

87.8%9.66mg

2.86 mgvs9.66 mg

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

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35%1288g

Water

42%1555g

1288 gvs1555 g

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

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Lets compare vitamin content per 500 calories of Boiled Carrots vs Frozen Spinach:

Boiled and Drained Carrots have 1.2 times more Vitamin A and 2 times more Vitamin B5 than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B6, 12.5 times more Vitamin B9, 1.8 times more Vitamin C, 3.4 times more Vitamin E and 32.8 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unprepared Frozen Spinach have similar amounts of Vitamin B3 per 500 kcal.
Both Boiled and Drained Carrots as well as Unprepared Frozen Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Carrots vs Frozen Spinach:

Unprepared Frozen Spinach contains 5.2 times more Calcium, 10.2 times more Copper, 6.7 times more Iron, 9.1 times more Magnesium, 5.5 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 10.3 times more Selenium, 1.5 times more Sodium and 3.4 times more Zinc than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unprepared Frozen Spinach have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Carrots have more Omega 6, 1.6 times more Carbohydrate, 4.4 times more Sugars and 1.7 times more Fructose than Unprepared Frozen Spinach.
While Unprepared Frozen Spinach contains 3.8 times more Fat, 99 times more Omega 3 and 5.8 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Unprepared Frozen Spinach have similar amounts of Energy and Fiber per 500 kcal.
Both Boiled and Drained Carrots as well as Unprepared Frozen Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltFrozen SpinachVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Boiled Chopped Or Leaf Frozen SpinachFrozen SpinachVS Boiled Chopped Or Leaf Frozen Spinach

Compare Foods

Comparing Nutrients in 500 calories Boiled CarrotsVS Frozen Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Carrots or Frozen Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: