Comparing Nutrients in 14 ounces Boiled Carrots VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Boiled Carrots	Cooked Spelt	Recommended Dietary Allowance
Energy	4.8% 139kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	2.03% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	80.7% 105g	130g per day for Men 19-50 years
Sugars	19% 13.7g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	5.4% 3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	376% 3382μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.7% 0.61mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.3% 4.1mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Spelt	Recommended Dietary Allowance
Calcium	12% 119mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	7.5% 0.067mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	4.7% 189μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.35mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	26.7% 0.62mg	188% 4.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	27.4% 933mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	9.67% 358g	7.14% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Carrots vs Cooked Spelt:

• Boiled and Drained Carrots have more Vitamin A, 1.5 times more Vitamin B2, 1.9 times more Vitamin B6, more Vitamin C and 4 times more Vitamin E than Cooked Spelt.
• While Cooked Spelt contains 1.6 times more Vitamin B1 and 4 times more Vitamin B3 than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Cooked Spelt have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Carrots as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Boiled Carrots vs Cooked Spelt:

• Boiled and Drained Carrots have 3 times more Calcium, 1.6 times more Potassium, 11.6 times more Sodium and 1.4 times more Water than Cooked Spelt.
• While Cooked Spelt contains 12.6 times more Copper, 4.9 times more Iron, 4.9 times more Magnesium, 7 times more Manganese, 5 times more Phosphorus, 5.7 times more Selenium and 6.3 times more Zinc than Boiled and Drained Carrots.

Comparison of macro-nutrients per 14 ounces:

• Cooked Spelt contains 3.6 times more Energy, 3.2 times more Carbohydrate, 1.3 times more Fiber and 7.2 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.