Comparing Nutrients in 500 calories New Zealand SpinachVS Carrots

Weight per 500 calories

New Zealand Spinach

3571g

Carrots

1220g

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 500 calories - New Zealand Spinach or Carrots?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Carrots

87%

500 kcal ▼

Macro Nutrients

New Zealand Spinachvs 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

3%2.93g

7.14 gvs2.93 g

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

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3.57%1.14g

Saturated Fat

1.2%0.39g

1.14 gvs0.39 g

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

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147%2.36g

Omega 3

1.52%0.024g

2.36 gvs0.024 g

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

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2.73%0.46g

Omega 6

7.17%1.2g

0.46 gvs1.2 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

79.7%58g

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

10.4 gvs58 g

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

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Fructose

9.25%6.7g

≤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 gvs6.7 g

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

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Glucose

%7.2g

NA gvs7.2 g

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

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Sucrose

%43.8g

NA gvs43.8 g

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

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141%53.6g

Fiber

90%34g

53.6 gvs34 g

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

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96%53.6g

Protein

20.3%11.3g

53.6 gvs11.3 g

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

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Vitamins

New Zealand Spinachvs Carrots

Vitamin A

1131%10183μg

RAE, retinol activity equivalents

NA μgvs10183 μg

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

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119%1.43mg

Vitamin B1

67%0.8mg

Thiamine

1.43 mgvs0.8 mg

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

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357%4.64mg

Vitamin B2

54.4%0.71mg

Riboflavin

4.64 mgvs0.71 mg

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

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112%18mg

Vitamin B3

75%12mg

Niacin, nicotinic acid, niacinamide

18 mgvs12 mg

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

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223%11mg

Vitamin B5

66.6%3.33mg

Pantothenic acid

11 mgvs3.33 mg

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

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835%11mg

Vitamin B6

129%1.7mg

Pyridoxine

11 mgvs1.7 mg

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

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Vitamin B7

90%27μg

Biotin

NA μgvs27 μg

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

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134%536μg

Vitamin B9

58%232μg

Folates and Folic Acid

536 μgvs232 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

80%72mg

Ascorbic acid

1071 mgvs72 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

53.7%8.05mg

Tocopherols and Tocotrienols

50.7 mgvs8.05 mg

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

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10030%12036μg

Vitamin K

134%161μg

Phytomenadione or phylloquinone

12036 μgvs161 μg

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

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Minerals

New Zealand Spinachvs Carrots

207%2071mg

Calcium

40.2%402mg

2071 mgvs402 mg

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

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369%3.32mg

Copper

61%0.55mg

3.32 mgvs0.55 mg

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

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Fluoride

0.98%39μg

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

NA μgvs39 μg

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

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357%28.6mg

Iron

45.7%3.66mg

28.6 mgvs3.66 mg

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

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332%1393mg

Magnesium

35%146mg

1393 mgvs146 mg

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

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992%23mg

Manganese

76%1.74mg

23 mgvs1.74 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%427mg

1000 mgvs427 mg

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

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137%4643mg

Potassium

115%3902mg

4643 mgvs3902 mg

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

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45.5%25μg

Selenium

2.2%1.2μg

25 μgvs1.2 μg

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

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310%4643mg

Sodium

56%841mg

4643 mgvs841 mg

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

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123%13.6mg

Zinc

26.6%2.93mg

13.6 mgvs2.93 mg

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

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91%3357g

Water

29%1077g

3357 gvs1077 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 Carrots:

Raw New Zealand Spinach has 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 New Zealand Spinach as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

Raw New Zealand Spinach has 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 New Zealand Spinach and Raw Carrots have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw New Zealand Spinach has 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.
While Raw Carrots contain 2.6 times more Omega 6, 1.3 times more Carbohydrate and 5.6 times more Sugars than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Carrots have similar amounts of Energy per 500 kcal.
Both Raw New Zealand Spinach as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

New Zealand SpinachVS Boiled New Zealand SpinachCarrotsVS Boiled New Zealand SpinachNew Zealand SpinachVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 500 calories New Zealand SpinachVS Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: