Comparing Nutrients in 14 ounces Carrots VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Carrots	Raw Spelt	Recommended Dietary Allowance
Energy	5.6% 163kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	214% 279g	130g per day for Men 19-50 years
Sugars	26% 19g	37.3% 27g	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	3% 2.2g	1.3% 0.95g	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	% 2.34g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 14.2g	% 2.34g	g per day for Men 19-50 years
Fiber	29.2% 11g	112% 42.5g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raw Spelt	Recommended Dietary Allowance
Vitamin A	368% 3314μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	44.7% 179μg	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	26% 23.4mg	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	17.5% 2.6mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raw Spelt	Recommended Dietary Allowance
Calcium	13% 131mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	811% 365μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20% 139mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.47% 350g	1.2% 43.7g	3700g per day for Men 19-50 years

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

• Raw Carrots have more Vitamin A, more Vitamin C and 3.7 times more Vitamin K than Uncooked Spelt.
• While Uncooked Spelt contains 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6, 4.7 times more Vitamin B7 and 2.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Uncooked Spelt have similar amounts of Vitamin E per 14 oz.
• Both Raw Carrots as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Carrots vs Raw Spelt:

• Raw Carrots have 1.2 times more Calcium, 8.6 times more Sodium and 8 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 11.4 times more Copper, 14.8 times more Iron, 11.3 times more Magnesium, 20.9 times more Manganese, 11.5 times more Phosphorus, 117 times more Selenium and 13.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Uncooked Spelt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt contains 8.2 times more Energy, 10.1 times more Fat, 12.7 times more Saturated Fat, 32.5 times more Omega 3, 11.9 times more Omega 6, 7.3 times more Carbohydrate, 1.4 times more Sugars, 3.8 times more Fiber and 15.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.