Comparing Nutrients in 500 calories Canned SpinachVS Boiled Carrots

Weight per 500 calories

Canned Spinach

2174g

Boiled Carrots

1429g

Boiled and Drained Carrots have 1.5 times more energy per unit of mass than Canned Spinach, Solids with Salt, which is low in comparison to other foods. Canned Spinach having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Spinach

38%

15%

47%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Canned 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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11.2%11g

Fat

2.65%2.57g

11 gvs2.57 g

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

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5.5%1.76g

Saturated Fat

1.34%0.43g

1.76 gvs0.43 g

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

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242%3.87g

Omega 3

0.89%0.014g

3.87 gvs0.014 g

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

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4.2%0.72g

Omega 6

7.3%1.24g

0.72 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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57%74g

Carbohydrate

90%117g

74 gvs117 g

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

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12%8.7g

Sugars

68%49.3g

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

8.7 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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137%52g

Fiber

113%43g

52 gvs43 g

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

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109%61g

Protein

19.4%11g

61 gvs11 g

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

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Vitamins

Canned Spinachvs Boiled Carrots

1184%10652μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

10652 μgvs12171 μg

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

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29%0.35mg

Vitamin B1

78.6%0.94mg

Thiamine

0.35 mgvs0.94 mg

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

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231%3mg

Vitamin B2

48.4%0.63mg

Riboflavin

3 mgvs0.63 mg

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

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52.7%8.43mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

8.43 mgvs9.2 mg

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

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20.4%1.02mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.02 mgvs3.3 mg

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

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167%2.17mg

Vitamin B6

168%2.2mg

Pyridoxine

2.17 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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533%2130μg

Vitamin B9

50%200μg

Folates and Folic Acid

2130 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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345%311mg

Vitamin C

57%51.4mg

Ascorbic acid

311 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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281%42mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

42 mgvs14.7 mg

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

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8362%10035μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

10035 μgvs196 μg

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

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Minerals

Canned Spinachvs Boiled Carrots

276%2761mg

Calcium

43%429mg

2761 mgvs429 mg

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

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435%3.9mg

Copper

27%0.24mg

3.9 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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625%50mg

Iron

60.7%4.86mg

50 mgvs4.86 mg

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

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393%1652mg

Magnesium

34%143mg

1652 mgvs143 mg

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

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564%13mg

Manganese

96%2.2mg

13 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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137%957mg

Phosphorus

61.2%429mg

957 mgvs429 mg

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

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221%7522mg

Potassium

99%3357mg

7522 mgvs3357 mg

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

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55.3%30.4μg

Selenium

18%10μg

30.4 μgvs10 μg

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

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467%7000mg

Sodium

55.2%829mg

7000 mgvs829 mg

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

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91%10mg

Zinc

26%2.86mg

10 mgvs2.86 mg

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

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54%1995g

Water

35%1288g

1995 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 Canned Spinach vs Boiled Carrots:

Canned Spinach, Solids with Salt have 4.8 times more Vitamin B2, 10.7 times more Vitamin B9, 6 times more Vitamin C, 2.9 times more Vitamin E and 51.3 times more Vitamin K than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.7 times more Vitamin B1 and 3.2 times more Vitamin B5 than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B3 and Vitamin B6 per 500 kcal.
Both Canned Spinach, Solids with Salt 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 Canned Spinach vs Boiled Carrots:

Canned Spinach, Solids with Salt have 6.4 times more Calcium, 16.1 times more Copper, 10.3 times more Iron, 11.6 times more Magnesium, 5.9 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, 3 times more Selenium, 8.4 times more Sodium, 3.5 times more Zinc and 1.5 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

Canned Spinach, Solids with Salt have 4.2 times more Fat, 4.1 times more Saturated Fat, 270.9 times more Omega 3, 1.2 times more Fiber and 5.6 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 1.7 times more Omega 6, 1.6 times more Carbohydrate and 5.7 times more Sugars than Canned Spinach, Solids with Salt.
Both Canned Spinach, Solids with Salt and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Canned Spinach, Solids with Salt as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned SpinachVS Frozen SpinachBoiled CarrotsVS Frozen SpinachCanned SpinachVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Canned SpinachVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: