Comparing Nutrients in 14 ounces Raw Spelt VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Raw Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	46.3% 1341kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	17% 22g	130g per day for Men 19-50 years
Sugars	37.3% 27g	13.6% 9.84g	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	1.3% 0.95g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	103% 58g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	8.93% 35.7μg	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	0% 0mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	220% 17.6mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	77.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Spelt versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Raw Spelt have 20.2 times more Vitamin B1, 3.8 times more Vitamin B2, 12.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 5 times more Vitamin B9 than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Canned Carrots with Salt provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Uncooked Spelt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Raw Spelt vs Canned Carrots with Salt:

• 14 ounces of Raw Spelt have 4.9 times more Copper, 6.9 times more Iron, 17 times more Magnesium, 6.6 times more Manganese, 16.7 times more Phosphorus, 2.2 times more Potassium, 29.3 times more Selenium and 12.6 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 30.3 times more Sodium and 8.4 times more Water than Uncooked Spelt.
• Both Raw Spelt and Canned Carrots with Salt contain similar levels of Calcium per 14 ounces.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 13.5 times more Energy, 12.8 times more Fat, 5.9 times more Omega 3, 15.1 times more Omega 6, 12.7 times more Carbohydrate, 2.8 times more Sugars, 7.1 times more Fiber and 22.8 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein