Comparing Nutrients in 5 ounces 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	16.5% 479kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	4.8% 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	0.47% 0.34g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	40% 15g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	37% 20.7g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	2.83% 11.3μg	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	3.15% 2.83mg	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	7.47% 1.1mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	16.2% 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	78.7% 6.3mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	27.7% 0.64mg	2.3mg per day for Men 19-50 years
Molybdenum	289% 130μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.2% 568mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.56% 132g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.
• Both Uncooked Spelt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.