Comparing Nutrients in 5 ounces Cooked Spelt VS Canned Carrots with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.66% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	6.04% 7.85g	130g per day for Men 19-50 years
Sugars	NA	4.85% 3.5g	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	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	14.5% 5.53g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	14% 7.8g	1.6% 0.91g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 791μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	2.13% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.83% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	12.2% 0.16mg	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	4.6% 18.4μg	3.2% 12.8μg	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	0% 0mg	4.25% 3.83mg	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	2.46% 0.37mg	7% 1.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	16.4% 0.15mg	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	29.6% 2.37mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	27.7% 0.64mg	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	30.4% 213mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	2.55% 94g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Spelt vs Canned Carrots with Salt:

• Cooked Spelt has 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.
• While Drained Canned Carrots with Salt contain more Vitamin A, 1.4 times more Vitamin B6, more Vitamin C and 2.8 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Drained Canned Carrots with Salt have similar amounts of Vitamin B2 per 5 oz.
• Both Cooked Spelt as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Cooked Spelt vs Canned Carrots with Salt:

• Cooked Spelt has 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.
• While Drained Canned Carrots with Salt contain 2.5 times more Calcium, 1.3 times more Potassium, 48.4 times more Sodium and 1.4 times more Water than Cooked Spelt.

Comparison of macro-nutrients per 5 ounces:

• Cooked Spelt has 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.
• Both Cooked Spelt as well as Drained Canned Carrots with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.