Comparing Nutrients in 1 pound Raw Spelt VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Raw Spelt	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	53% 1533kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	27% 35g	130g per day for Men 19-50 years
Sugars	42.7% 31g	25.5% 18.5g	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	1.5% 1.1g	1.75% 1.27g	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	% 3.8g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 15.6g	g per day for Men 19-50 years
Fiber	128% 48.5g	39.4% 15g	38g per day for Men 19-50 years
Protein	118% 66g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	12.5% 50μg	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	11.6% 10.4mg	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	24% 3.6mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	12.2% 122mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	41.3% 0.37mg	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	252% 20mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	33% 0.76mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.35% 50g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Spelt vs Cooked Frozen Carrots:

• 1 pound of Raw Spelt has 12.1 times more Vitamin B1, 3.1 times more Vitamin B2, 16.4 times more Vitamin B3, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 3.8 times more Vitamin K than Uncooked Spelt.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Cooked Frozen Carrots:

• 1 pound of Raw Spelt has 6.2 times more Copper, 8.4 times more Iron, 12.4 times more Magnesium, 17.9 times more Manganese, 12.9 times more Phosphorus, 2 times more Potassium, 19.5 times more Selenium and 9.4 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 1.3 times more Calcium, 7.4 times more Sodium and 8.2 times more Water than Uncooked Spelt.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 9.1 times more Energy, 3.6 times more Fat, 1.5 times more Omega 3, 4.1 times more Omega 6, 9.1 times more Carbohydrate, 1.7 times more Sugars, 3.2 times more Fiber and 25.1 times more Protein than Cooked Frozen Carrots.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein