Comparing Nutrients in 500 calories Boiled Spinach with SaltVS Boiled Carrots

Weight per 500 calories

Boiled Spinach with Salt

2174g

Boiled Carrots

1429g

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

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

Macros Ratio

Protein Fat Carbs

Boiled Spinach with Salt

41%

51%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Boiled Spinach with Saltvs 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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5.83%5.65g

Fat

2.65%2.57g

5.65 gvs2.57 g

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

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2.92%0.93g

Saturated Fat

1.34%0.43g

0.93 gvs0.43 g

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

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125%2g

Omega 3

0.89%0.014g

2 gvs0.014 g

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

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2.17%0.37g

Omega 6

7.3%1.24g

0.37 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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62.7%81.5g

Carbohydrate

90%117g

81.5 gvs117 g

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

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13%9.35g

Sugars

68%49.3g

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

9.35 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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115%64.6g

Protein

19.4%11g

64.6 gvs11 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 Spinach with Saltvs Boiled Carrots

1266%11391μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

11391 μgvs12171 μg

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

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172%2.07mg

Vitamin B1

78.6%0.94mg

Thiamine

2.07 mgvs0.94 mg

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

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395%5.13mg

Vitamin B2

48.4%0.63mg

Riboflavin

5.13 mgvs0.63 mg

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

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66.6%10.7mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

10.7 mgvs9.2 mg

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

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63%3.15mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

3.15 mgvs3.3 mg

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

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405%5.26mg

Vitamin B6

168%2.2mg

Pyridoxine

5.26 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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793%3174μg

Vitamin B9

50%200μg

Folates and Folic Acid

3174 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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237%213mg

Vitamin C

57%51.4mg

Ascorbic acid

213 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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301%45.2mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

45.2 mgvs14.7 mg

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

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8942%10730μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

10730 μgvs196 μg

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

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Minerals

Boiled Spinach with Saltvs Boiled Carrots

296%2957mg

Calcium

43%429mg

2957 mgvs429 mg

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

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420%3.8mg

Copper

27%0.24mg

3.8 mgvs0.24 mg

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

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20.5%822μg

Fluoride

17%679μg

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

822 μgvs679 μg

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

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970%77.6mg

Iron

60.7%4.86mg

77.6 mgvs4.86 mg

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

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450%1891mg

Magnesium

34%143mg

1891 mgvs143 mg

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

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884%20.3mg

Manganese

96%2.2mg

20.3 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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174%1217mg

Phosphorus

61.2%429mg

1217 mgvs429 mg

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

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298%10130mg

Potassium

99%3357mg

10130 mgvs3357 mg

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

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59.3%32.6μg

Selenium

18%10μg

32.6 μgvs10 μg

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

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443%6652mg

Sodium

55.2%829mg

6652 mgvs829 mg

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

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150%16.5mg

Zinc

26%2.86mg

16.5 mgvs2.86 mg

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

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53.6%1983g

Water

35%1288g

1983 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 Boiled Spinach with Salt vs Boiled Carrots:

Boiled and Drained Spinach with Salt has 2.2 times more Vitamin B1, 8.2 times more Vitamin B2, 2.4 times more Vitamin B6, 15.9 times more Vitamin B9, 4.1 times more Vitamin C, 3.1 times more Vitamin E and 54.8 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Spinach with Salt and Boiled and Drained Carrots have similar amounts of Vitamin A, Vitamin B3 and Vitamin B5 per 500 kcal.
Both Boiled and Drained Spinach 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 Boiled Spinach with Salt vs Boiled Carrots:

Boiled and Drained Spinach with Salt has 6.9 times more Calcium, 15.6 times more Copper, 1.2 times more Fluoride, 16 times more Iron, 13.2 times more Magnesium, 9.2 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium, 3.3 times more Selenium, 8 times more Sodium, 5.8 times more Zinc and 1.5 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Spinach with Salt has 2.2 times more Fat, 140 times more Omega 3, 1.2 times more Fiber and 5.9 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 3.4 times more Omega 6, 1.4 times more Carbohydrate and 5.3 times more Sugars than Boiled and Drained Spinach with Salt.
Both Boiled and Drained Spinach with Salt and Boiled and Drained Carrots have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Spinach 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:

Boiled Spinach with SaltVS Canned Spinach with LiquidsBoiled CarrotsVS Canned Spinach with LiquidsBoiled Spinach with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Spinach with SaltVS Boiled Carrots

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: