Comparing Nutrients in 100 grams 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	11.7% 338kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	3.4% 2.46g	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	0.33% 0.24g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	26% 14.6g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	2% 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	2.22% 2mg	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	5.27% 0.79mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	11.4% 0.1mg	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	55.5% 4.44mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	19.6% 0.45mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Uncooked Spelt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.