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Comparing Nutrients in 100 calories New Zealand SpinachVS Carrots

Weight per 100 calories

New Zealand Spinach
714g
Carrots
244g

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 100 calories - New Zealand Spinach or Carrots?

Macros Ratio

Protein Fat Carbs

New Zealand Spinach
34%
10%
56%
Carrots
8%
5%
87%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
1.47%1.43g
Fat
0.6%0.59g
1.43 gvs0.59 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.71%0.23g
Saturated Fat
0.24%0.078g
0.23 gvs0.078 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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29.5%0.47g
Omega 3
0.3%0.005g
0.47 gvs0.005 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.55%0.093g
Omega 6
1.43%0.24g
0.093 gvs0.24 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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13.7%18g
Carbohydrate
18%23.4g
18 gvs23.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.86%2.07g
Sugars
16%11.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.07 gvs11.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
1.85%1.34g
≤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 gvs1.34 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.76g
NA gvs8.76 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28%10.7g
Fiber
18%6.83g
10.7 gvs6.83 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19%10.7g
Protein
4.05%2.27g
10.7 gvs2.27 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

NA
Vitamin A
226%2037μg
RAE, retinol activity equivalents
NA μgvs2037 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
24%0.29mg
Vitamin B1
13.4%0.16mg
Thiamine
0.29 mgvs0.16 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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71.4%0.93mg
Vitamin B2
11%0.14mg
Riboflavin
0.93 mgvs0.14 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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22.3%3.57mg
Vitamin B3
15%2.4mg
Niacin, nicotinic acid, niacinamide
3.57 mgvs2.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
44.6%2.23mg
Vitamin B5
13.3%0.67mg
Pantothenic acid
2.23 mgvs0.67 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
167%2.17mg
Vitamin B6
26%0.34mg
Pyridoxine
2.17 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
18%5.4μg
Biotin
NA μgvs5.4 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.8%107μg
Vitamin B9
11.6%46.3μg
Folates and Folic Acid
107 μgvs46.3 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
238%214mg
Vitamin C
16%14.4mg
Ascorbic acid
214 mgvs14.4 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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67.6%10mg
Vitamin E
10.7%1.6mg
Tocopherols and Tocotrienols
10 mgvs1.6 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2006%2407μg
Vitamin K
27%32μg
Phytomenadione or phylloquinone
2407 μgvs32 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

41.4%414mg
Calcium
8.05%80.5mg
414 mgvs80.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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74%0.66mg
Copper
12%0.11mg
0.66 mgvs0.11 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.2%7.8μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs7.8 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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71.4%5.7mg
Iron
9.15%0.73mg
5.7 mgvs0.73 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.3%279mg
Magnesium
6.97%29.3mg
279 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.56mg
Manganese
15%0.35mg
4.56 mgvs0.35 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
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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28.6%200mg
Phosphorus
12%85.4mg
200 mgvs85.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
27.3%929mg
Potassium
23%780mg
929 mgvs780 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.1%5μg
Selenium
0.44%0.24μg
5 μgvs0.24 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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62%929mg
Sodium
11.2%168mg
929 mgvs168 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.7%2.7mg
Zinc
5.32%0.59mg
2.7 mgvs0.59 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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18%671g
Water
5.82%215g
671 gvs215 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of New Zealand Spinach vs Carrots:
Comparing minerals per 100 calories for New Zealand Spinach vs Carrots:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: