Comparing Nutrients in 1 kilogram Canned Carrots with Salt VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Cooked Spelt	Recommended Dietary Allowance
Energy	8.62% 250kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	NA	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.4g	203% 264g	130g per day for Men 19-50 years
Sugars	34.2% 25g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	103% 39g	38g per day for Men 19-50 years
Protein	11.4% 6.4g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	620% 5580μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.5% 5.5mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	61.5% 0.8mg	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	22.5% 90μg	32.5% 130μg	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	30% 27mg	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	49.3% 7.4mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Cooked Spelt	Recommended Dietary Allowance
Calcium	25% 250mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	239% 2.15mg	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	80% 6.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	474% 11mg	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	34.3% 240mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	161% 2420mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	25% 930g	18% 666g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Cooked Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Carrots with Salt versus 1 kg of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Carrots with Salt vs Cooked Spelt:

• 1 kilogram of Canned Carrots with Salt has more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin E than Cooked Spelt.
• While 1 kg of Cooked Spelt contains 5.7 times more Vitamin B1, 4.7 times more Vitamin B3 and 1.4 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Cooked Spelt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 1 kilogram of Cooked Spelt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Drained Canned Carrots with Salt as well as Cooked Spelt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Carrots with Salt vs Cooked Spelt:

• 1 kilogram of Canned Carrots with Salt has 2.5 times more Calcium, 1.3 times more Potassium, 48.4 times more Sodium and 1.4 times more Water than Cooked Spelt.
• While 1 kg of Cooked Spelt contains 2.1 times more Copper, 2.6 times more Iron, 6.1 times more Magnesium, 2.4 times more Manganese, 6.3 times more Phosphorus, 10 times more Selenium and 4.8 times more Zinc than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cooked Spelt contains 5.1 times more Energy, 4.8 times more Carbohydrate, 2.6 times more Fiber and 8.6 times more Protein than Drained Canned Carrots with Salt.
• 1 kilogram of Canned Carrots with Salt provide inadequate amounts of Energy and Protein