Comparing Nutrients in 500 calories CarrotsVS New Zealand Spinach

Weight per 500 calories

Carrots

1220g

New Zealand Spinach

3571g

Carrots have 2.9 times more energy per 100g than New Zealand Spinach. It has low energy density when compared to other foods. Raw New Zealand Spinach having very low energy density.

Which food has more nutrients per 500 calories - Carrots or New Zealand Spinach?

Macros Ratio

Protein Fat Carbs

Carrots

87%

New Zealand Spinach

34%

10%

56%

500 kcal ▼

Macro Nutrients

Carrotsvs New Zealand Spinach

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

3%2.93g

Fat

7.36%7.14g

2.93 gvs7.14 g

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

Find Vegetables rich in Fat

1.2%0.39g

Saturated Fat

3.57%1.14g

0.39 gvs1.14 g

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

Find Vegetables rich in Saturated Fat

1.52%0.024g

Omega 3

147%2.36g

0.024 gvs2.36 g

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

Find Vegetables rich in Omega 3

7.17%1.2g

Omega 6

2.73%0.46g

1.2 gvs0.46 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

90%117g

Carbohydrate

68.7%89.3g

117 gvs89.3 g

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

Find Vegetables rich in Carbohydrate

79.7%58g

Sugars

14.3%10.4g

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

58 gvs10.4 g

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

Find Vegetables rich in Sugars

9.25%6.7g

Fructose

≤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]

6.7 gvsNA g

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

Find Vegetables rich in Fructose

%7.2g

Glucose

7.2 gvsNA g

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

Find Vegetables rich in Glucose

%43.8g

Sucrose

43.8 gvsNA g

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

Find Vegetables rich in Sucrose

90%34g

Fiber

141%53.6g

34 gvs53.6 g

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

Find Vegetables rich in Fiber

20.3%11.3g

Protein

96%53.6g

11.3 gvs53.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Carrotsvs New Zealand Spinach

1131%10183μg

Vitamin A

RAE, retinol activity equivalents

10183 μgvsNA μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

67%0.8mg

Vitamin B1

119%1.43mg

Thiamine

0.8 mgvs1.43 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

54.4%0.71mg

Vitamin B2

357%4.64mg

Riboflavin

0.71 mgvs4.64 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

75%12mg

Vitamin B3

112%18mg

Niacin, nicotinic acid, niacinamide

12 mgvs18 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

66.6%3.33mg

Vitamin B5

223%11mg

Pantothenic acid

3.33 mgvs11 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

129%1.7mg

Vitamin B6

835%11mg

Pyridoxine

1.7 mgvs11 mg

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

Find Vegetables rich in Vitamin B6

90%27μg

Vitamin B7

Biotin

27 μgvsNA μg

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

Find Vegetables rich in Vitamin B7

58%232μg

Vitamin B9

134%536μg

Folates and Folic Acid

232 μgvs536 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

80%72mg

Vitamin C

1190%1071mg

Ascorbic acid

72 mgvs1071 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

53.7%8.05mg

Vitamin E

338%50.7mg

Tocopherols and Tocotrienols

8.05 mgvs50.7 mg

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

Find Vegetables rich in Vitamin E

134%161μg

Vitamin K

10030%12036μg

Phytomenadione or phylloquinone

161 μgvs12036 μg

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

Find Vegetables rich in Vitamin K

Minerals

Carrotsvs New Zealand Spinach

40.2%402mg

Calcium

207%2071mg

402 mgvs2071 mg

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

Find Vegetables rich in Calcium

61%0.55mg

Copper

369%3.32mg

0.55 mgvs3.32 mg

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

Find Vegetables rich in Copper

0.98%39μg

Fluoride

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

39 μgvsNA μg

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

Find Vegetables rich in Fluoride

45.7%3.66mg

Iron

357%28.6mg

3.66 mgvs28.6 mg

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

Find Vegetables rich in Iron

35%146mg

Magnesium

332%1393mg

146 mgvs1393 mg

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

Find Vegetables rich in Magnesium

76%1.74mg

Manganese

992%23mg

1.74 mgvs23 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

61%427mg

Phosphorus

143%1000mg

427 mgvs1000 mg

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

Find Vegetables rich in Phosphorus

115%3902mg

Potassium

137%4643mg

3902 mgvs4643 mg

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

Find Vegetables rich in Potassium

2.2%1.2μg

Selenium

45.5%25μg

1.2 μgvs25 μg

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

Find Vegetables rich in Selenium

56%841mg

Sodium

310%4643mg

841 mgvs4643 mg

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

Find Vegetables rich in Sodium

26.6%2.93mg

Zinc

123%13.6mg

2.93 mgvs13.6 mg

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

Find Vegetables rich in Zinc

29%1077g

Water

91%3357g

1077 gvs3357 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 500 calories of Carrots vs New Zealand Spinach:

Raw New Zealand Spinach contains 1.8 times more Vitamin B1, 6.6 times more Vitamin B2, 1.5 times more Vitamin B3, 3.3 times more Vitamin B5, 6.5 times more Vitamin B6, 2.3 times more Vitamin B9, 14.9 times more Vitamin C, 6.3 times more Vitamin E and 74.8 times more Vitamin K than Raw Carrots.
Both Raw Carrots as well as Raw New Zealand Spinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs New Zealand Spinach:

Raw New Zealand Spinach contains 5.1 times more Calcium, 6.1 times more Copper, 7.8 times more Iron, 9.5 times more Magnesium, 13.1 times more Manganese, 2.3 times more Phosphorus, 20.5 times more Selenium, 5.5 times more Sodium, 4.6 times more Zinc and 3.1 times more Water than Raw Carrots.
Both Raw Carrots and Raw New Zealand Spinach have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Carrots have 2.6 times more Omega 6, 1.3 times more Carbohydrate and 5.6 times more Sugars than Raw New Zealand Spinach.
While Raw New Zealand Spinach contains 2.4 times more Fat, 96.6 times more Omega 3, 1.6 times more Fiber and 4.7 times more Protein than Raw Carrots.
Both Raw Carrots and Raw New Zealand Spinach have similar amounts of Energy per 500 kcal.
Both Raw Carrots as well as Raw New Zealand Spinach have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

CarrotsVS Boiled CarrotsNew Zealand SpinachVS Boiled CarrotsCarrotsVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled New Zealand Spinach

Compare Foods

Comparing Nutrients in 500 calories CarrotsVS New Zealand Spinach

Weight per 500 calories

Which food has more nutrients per 500 calories - Carrots or New Zealand Spinach?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: