Comparing Nutrients in 7 ounces Canned Carrots with Salt VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Canned Carrots with Salt	Raw Spelt	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.92% 0.16g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.46% 11g	107% 139g	130g per day for Men 19-50 years
Sugars	6.8% 4.92g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 1.17g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	56% 21.2g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Raw Spelt	Recommended Dietary Allowance
Vitamin A	123% 1107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.85% 1.1mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.36% 0.27mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	22.3% 89.3μg	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	5.95% 5.36mg	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	9.8% 1.47mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Raw Spelt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	113% 1mg	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	16% 1.27mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.8% 47.6mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	5% 184g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Salt versus 7 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Salt vs Raw Spelt:

• 7 ounces of Canned Carrots with Salt have more Vitamin A, more Vitamin C and 2.7 times more Vitamin K than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 20.2 times more Vitamin B1, 3.8 times more Vitamin B2, 12.4 times more Vitamin B3, 7.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 5 times more Vitamin B9 than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raw Spelt provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Drained Canned Carrots with Salt as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Salt vs Raw Spelt:

• 7 ounces of Canned Carrots with Salt have 30.3 times more Sodium and 8.4 times more Water than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 4.9 times more Copper, 6.9 times more Iron, 17 times more Magnesium, 6.6 times more Manganese, 16.7 times more Phosphorus, 2.2 times more Potassium, 29.3 times more Selenium and 12.6 times more Zinc than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Raw Spelt contain similar levels of Calcium per seven ounces.
• 7 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 13.5 times more Energy, 12.8 times more Fat, 5.9 times more Omega 3, 15.1 times more Omega 6, 12.7 times more Carbohydrate, 2.8 times more Sugars, 7.1 times more Fiber and 22.8 times more Protein than Drained Canned Carrots with Salt.
• 7 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein