Comparing Nutrients in 500 calories New Zealand SpinachVS Boiled Carrots

Weight per 500 calories

New Zealand Spinach

3571g

Boiled Carrots

1429g

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 500 calories - New Zealand Spinach or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

New Zealand Spinachvs Boiled Carrots

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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7.36%7.14g

Fat

2.65%2.57g

7.14 gvs2.57 g

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

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3.57%1.14g

Saturated Fat

1.34%0.43g

1.14 gvs0.43 g

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

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147%2.36g

Omega 3

0.89%0.014g

2.36 gvs0.014 g

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

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2.73%0.46g

Omega 6

7.3%1.24g

0.46 gvs1.24 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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68.7%89.3g

Carbohydrate

90%117g

89.3 gvs117 g

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

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14.3%10.4g

Sugars

68%49.3g

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

10.4 gvs49.3 g

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

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Fructose

7.1%5.14g

≤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 gvs5.14 g

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

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Glucose

%5.7g

NA gvs5.7 g

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

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Sucrose

%38.6g

NA gvs38.6 g

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

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141%53.6g

Fiber

113%43g

53.6 gvs43 g

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

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96%53.6g

Protein

19.4%11g

53.6 gvs11 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

1352%12171μg

RAE, retinol activity equivalents

NA μgvs12171 μg

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

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119%1.43mg

Vitamin B1

78.6%0.94mg

Thiamine

1.43 mgvs0.94 mg

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

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357%4.64mg

Vitamin B2

48.4%0.63mg

Riboflavin

4.64 mgvs0.63 mg

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

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112%18mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

18 mgvs9.2 mg

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

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223%11mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

11 mgvs3.3 mg

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

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835%11mg

Vitamin B6

168%2.2mg

Pyridoxine

11 mgvs2.2 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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134%536μg

Vitamin B9

50%200μg

Folates and Folic Acid

536 μgvs200 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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1190%1071mg

Vitamin C

57%51.4mg

Ascorbic acid

1071 mgvs51.4 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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338%50.7mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

50.7 mgvs14.7 mg

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

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10030%12036μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

12036 μgvs196 μg

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

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Minerals

New Zealand Spinachvs Boiled Carrots

207%2071mg

Calcium

43%429mg

2071 mgvs429 mg

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

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369%3.32mg

Copper

27%0.24mg

3.32 mgvs0.24 mg

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

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Fluoride

17%679μg

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

NA μgvs679 μg

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

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357%28.6mg

Iron

60.7%4.86mg

28.6 mgvs4.86 mg

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

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332%1393mg

Magnesium

34%143mg

1393 mgvs143 mg

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

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992%23mg

Manganese

96%2.2mg

23 mgvs2.2 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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143%1000mg

Phosphorus

61.2%429mg

1000 mgvs429 mg

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

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137%4643mg

Potassium

99%3357mg

4643 mgvs3357 mg

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

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45.5%25μg

Selenium

18%10μg

25 μgvs10 μg

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

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310%4643mg

Sodium

55.2%829mg

4643 mgvs829 mg

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

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123%13.6mg

Zinc

26%2.86mg

13.6 mgvs2.86 mg

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

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91%3357g

Water

35%1288g

3357 gvs1288 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Raw New Zealand Spinach as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories New Zealand SpinachVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: