Comparing Nutrients in 5 ounces Carrots VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Carrots	Raw Spelt	Recommended Dietary Allowance
Energy	2% 58kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	76.5% 99g	130g per day for Men 19-50 years
Sugars	9.27% 6.7g	13.3% 9.67g	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	1.08% 0.78g	0.47% 0.34g	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	% 0.84g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 5.1g	% 0.84g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	40% 15g	38g per day for Men 19-50 years
Protein	2.35% 1.3g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Raw Spelt	Recommended Dietary Allowance
Vitamin A	132% 1184μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.5% 3.15μg	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	16% 63.8μg	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	9.3% 8.36mg	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	6.24% 0.94mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Raw Spelt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	5.3% 0.43mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	8.8% 0.2mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.1% 49.6mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	6.52% 98mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Carrots vs Raw Spelt:

• Raw Carrots have more Vitamin A, more Vitamin C and 3.7 times more Vitamin K than Uncooked Spelt.
• While Uncooked Spelt contains 5.5 times more Vitamin B1, 1.9 times more Vitamin B2, 7 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6, 4.7 times more Vitamin B7 and 2.4 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Uncooked Spelt have similar amounts of Vitamin E per 5 oz.
• Both Raw Carrots as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Carrots vs Raw Spelt:

• Raw Carrots have 1.2 times more Calcium, 8.6 times more Sodium and 8 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 11.4 times more Copper, 14.8 times more Iron, 11.3 times more Magnesium, 20.9 times more Manganese, 11.5 times more Phosphorus, 117 times more Selenium and 13.7 times more Zinc than Raw Carrots.
• Both Raw Carrots and Uncooked Spelt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt contains 8.2 times more Energy, 10.1 times more Fat, 12.7 times more Saturated Fat, 32.5 times more Omega 3, 11.9 times more Omega 6, 7.3 times more Carbohydrate, 1.4 times more Sugars, 3.8 times more Fiber and 15.7 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.