Comparing Nutrients in 1 kilogram Raw Spelt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	117% 3380kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	94% 68.2g	34% 24.6g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	47.4% 18g	38g per day for Men 19-50 years
Protein	260% 146g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	20% 80μg	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	22.2% 20mg	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	52.7% 7.9mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27% 270mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	114% 1.03mg	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	555% 44.4mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	196% 4.5mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.98% 110g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Canned Carrots with Liquids and Salt:

• Uncooked Spelt has 19.2 times more Vitamin B1, 4.2 times more Vitamin B2, 16.3 times more Vitamin B3, 7.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 5.6 times more Vitamin B9 than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin E per 1 kg.
• Both Uncooked Spelt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Raw Spelt vs Canned Carrots with Liquids and Salt:

• Uncooked Spelt has 5 times more Copper, 8.5 times more Iron, 15.1 times more Magnesium, 6.6 times more Manganese, 20.1 times more Phosphorus, 2.2 times more Potassium, 29.3 times more Selenium and 11.3 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 30 times more Sodium and 8.4 times more Water than Uncooked Spelt.
• Both Uncooked Spelt and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 14.7 times more Energy, 17.4 times more Fat, 16.2 times more Saturated Fat, 8.1 times more Omega 3, 21.3 times more Omega 6, 13.1 times more Carbohydrate, 2.8 times more Sugars, 5.9 times more Fiber and 25.1 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Uncooked Spelt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.