Comparing Nutrients in 5 ounces New Zealand SpinachVS Carrots

Macros Ratio

Protein Fat Carbs

New Zealand Spinach

34%

10%

56%

Carrots

87%

5 oz ▼

Macro Nutrients

New Zealand Spinachvs Carrots

0.68%20kcal

Energy

2%58kcal

20 kcalvs58 kcal

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

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0.29%0.28g

Fat

0.35%0.34g

0.28 gvs0.34 g

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

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0.14%0.045g

Saturated Fat

0.14%0.045g

0.045 gvs0.045 g

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

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5.85%0.094g

Omega 3

0.18%0.003g

0.094 gvs0.003 g

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

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0.11%0.018g

Omega 6

0.83%0.14g

0.018 gvs0.14 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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2.73%3.54g

Carbohydrate

10.4%13.6g

3.54 gvs13.6 g

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

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0.57%0.41g

Sugars

9.27%6.7g

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

0.41 gvs6.7 g

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

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Fructose

1.08%0.78g

≤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 gvs0.78 g

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

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Glucose

%0.84g

NA gvs0.84 g

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

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Sucrose

%5.1g

NA gvs5.1 g

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

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5.6%2.13g

Fiber

10.4%3.97g

2.13 gvs3.97 g

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

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3.8%2.13g

Protein

2.35%1.3g

2.13 gvs1.3 g

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

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Vitamins

New Zealand Spinachvs Carrots

Vitamin A

132%1184μg

RAE, retinol activity equivalents

NA μgvs1184 μg

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

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4.72%0.057mg

Vitamin B1

7.8%0.094mg

Thiamine

0.057 mgvs0.094 mg

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

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14%0.18mg

Vitamin B2

6.32%0.082mg

Riboflavin

0.18 mgvs0.082 mg

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

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4.43%0.71mg

Vitamin B3

8.7%1.4mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs1.4 mg

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

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8.85%0.44mg

Vitamin B5

7.74%0.39mg

Pantothenic acid

0.44 mgvs0.39 mg

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

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33%0.43mg

Vitamin B6

15%0.2mg

Pyridoxine

0.43 mgvs0.2 mg

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

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Vitamin B7

10.5%3.15μg

Biotin

NA μgvs3.15 μg

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

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5.3%21.3μg

Vitamin B9

6.73%27μg

Folates and Folic Acid

21.3 μgvs27 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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47.2%42.5mg

Vitamin C

9.3%8.36mg

Ascorbic acid

42.5 mgvs8.36 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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13.4%2mg

Vitamin E

6.24%0.94mg

Tocopherols and Tocotrienols

2 mgvs0.94 mg

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

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398%478μg

Vitamin K

15.6%18.7μg

Phytomenadione or phylloquinone

478 μgvs18.7 μg

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

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Minerals

New Zealand Spinachvs Carrots

8.22%82.2mg

Calcium

4.68%46.8mg

82.2 mgvs46.8 mg

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

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14.6%0.13mg

Copper

7.1%0.064mg

0.13 mgvs0.064 mg

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

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Fluoride

0.11%4.54μg

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

NA μgvs4.54 μg

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

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14%1.13mg

Iron

5.3%0.43mg

1.13 mgvs0.43 mg

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

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13%55.3mg

Magnesium

4.05%17mg

55.3 mgvs17 mg

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

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39.4%0.91mg

Manganese

8.8%0.2mg

0.91 mgvs0.2 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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5.67%39.7mg

Phosphorus

7.1%49.6mg

39.7 mgvs49.6 mg

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

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5.4%184mg

Potassium

13.3%454mg

184 mgvs454 mg

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

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1.8%0.99μg

Selenium

0.26%0.14μg

0.99 μgvs0.14 μg

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

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12.3%184mg

Sodium

6.52%98mg

184 mgvs98 mg

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

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4.9%0.54mg

Zinc

3.1%0.34mg

0.54 mgvs0.34 mg

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

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3.6%133g

Water

3.4%125g

133 gvs125 g

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

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Lets compare vitamin content per 5 ounces of New Zealand Spinach vs Carrots:

Raw New Zealand Spinach has 2.2 times more Vitamin B2, 2.2 times more Vitamin B6, 5.1 times more Vitamin C, 2.2 times more Vitamin E and 25.5 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 1.7 times more Vitamin B1, 2 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Carrots have similar amounts of Vitamin B5 per 5 oz.
Both Raw New Zealand Spinach as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for New Zealand Spinach vs Carrots:

Raw New Zealand Spinach has 1.8 times more Calcium, 2.1 times more Copper, 2.7 times more Iron, 3.3 times more Magnesium, 4.5 times more Manganese, 7 times more Selenium, 1.9 times more Sodium and 1.6 times more Zinc than Raw Carrots.
While Raw Carrots contain 2.5 times more Potassium than Raw New Zealand Spinach.
Both Raw New Zealand Spinach and Raw Carrots have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw New Zealand Spinach has 33 times more Omega 3 and 1.6 times more Protein than Raw Carrots.
While Raw Carrots contain 2.9 times more Energy, 3.8 times more Carbohydrate, 16.3 times more Sugars and 1.9 times more Fiber than Raw New Zealand Spinach.
Both Raw New Zealand Spinach as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces New Zealand SpinachVS Carrots

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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