Comparing Nutrients in 7 ounces Boiled Carrots VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Boiled Carrots	Raw Spelt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	12.5% 16.3g	107% 139g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 5.36g	% 1.17g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	56% 21.2g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Raw Spelt	Recommended Dietary Allowance
Vitamin A	188% 1691μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	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	6.95% 27.8μg	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	7.94% 7.14mg	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	13.6% 2.04mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Raw Spelt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	3.75% 0.034mg	113% 1mg	0.9mg per day for Men 19-50 years
Fluoride	2.36% 94μg	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	8.43% 0.67mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	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	8.5% 59.5mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.84% 179g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Carrots VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Carrots 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 Boiled Carrots vs Raw Spelt:

• 7 ounces of Boiled Carrots have more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 3.8 times more Vitamin K than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 5.5 times more Vitamin B1, 2.6 times more Vitamin B2, 10.6 times more Vitamin B3, 4.6 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled and Drained Carrots.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Carrots as well as Uncooked Spelt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Boiled Carrots vs Raw Spelt:

• 7 ounces of Boiled Carrots have 7.3 times more Sodium and 8.2 times more Water than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 30.1 times more Copper, 13.1 times more Iron, 13.6 times more Magnesium, 19.2 times more Manganese, 13.4 times more Phosphorus, 1.7 times more Potassium, 16.7 times more Selenium and 16.4 times more Zinc than Boiled and Drained Carrots.
• Both Boiled Carrots and Raw Spelt contain similar levels of Calcium per seven ounces.
• 7 ounces of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 9.7 times more Energy, 13.5 times more Fat, 65 times more Omega 3, 13.7 times more Omega 6, 8.5 times more Carbohydrate, 2 times more Sugars, 3.6 times more Fiber and 19.2 times more Protein than Boiled and Drained Carrots.
• 7 ounces of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein