Comparing Nutrients in 1 kilogram 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	12% 350kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	203% 264g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	103% 39g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	947% 8520μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Cooked Spelt	Recommended Dietary Allowance
Calcium	30% 300mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	43% 300mg	214% 1500mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	24.4% 902g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Boiled and Drained Carrots as well as Cooked Spelt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.