Comparing Nutrients in 500 calories Raw SpeltVS Boiled Carrots

Weight per 500 calories

Raw Spelt

148g

Boiled Carrots

1429g

Raw Spelt has 9.7 times more energy per 100g than Boiled Carrots. It has high energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 500 calories - Raw Spelt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Raw Spelt

16%

78%

Boiled Carrots

88%

500 kcal ▼

Macro Nutrients

Raw Speltvs Boiled Carrots

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.7%3.6g

Fat

2.65%2.57g

3.6 gvs2.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.88%0.6g

Saturated Fat

1.34%0.43g

0.6 gvs0.43 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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6%0.096g

Omega 3

0.89%0.014g

0.096 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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10.4%1.76g

Omega 6

7.3%1.24g

1.76 gvs1.24 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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80%104g

Carbohydrate

90%117g

104 gvs117 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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14%10g

Sugars

68%49.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

10 gvs49.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.49%0.36g

Fructose

7.1%5.14g

≤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]

0.36 gvs5.14 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.24g

Glucose

%5.7g

1.24 gvs5.7 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.87g

Sucrose

%38.6g

0.87 gvs38.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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41.7%16g

Fiber

113%43g

16 gvs43 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38.5%21.6g

Protein

19.4%11g

21.6 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Speltvs Boiled Carrots

0%0μg

Vitamin A

1352%12171μg

RAE, retinol activity equivalents

0 μgvs12171 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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45%0.54mg

Vitamin B1

78.6%0.94mg

Thiamine

0.54 mgvs0.94 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

48.4%0.63mg

Riboflavin

0.17 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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63.3%10mg

Vitamin B3

57.6%9.2mg

Niacin, nicotinic acid, niacinamide

10 mgvs9.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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31.7%1.6mg

Vitamin B5

66.3%3.3mg

Pantothenic acid

1.6 mgvs3.3 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B6

168%2.2mg

Pyridoxine

0.34 mgvs2.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.3%15.4μg

Vitamin B7

Biotin

15.4 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16.6%66.6μg

Vitamin B9

50%200μg

Folates and Folic Acid

66.6 μgvs200 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

57%51.4mg

Ascorbic acid

0 mgvs51.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.8%1.17mg

Vitamin E

98%14.7mg

Tocopherols and Tocotrienols

1.17 mgvs14.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.44%5.33μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

5.33 μgvs196 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Speltvs Boiled Carrots

4%40mg

Calcium

43%429mg

40 mgvs429 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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84%0.76mg

Copper

27%0.24mg

0.76 mgvs0.24 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

17%679μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs679 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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82%6.57mg

Iron

60.7%4.86mg

6.57 mgvs4.86 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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48%201mg

Magnesium

34%143mg

201 mgvs143 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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192%4.4mg

Manganese

96%2.2mg

4.4 mgvs2.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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302%136μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

136 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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84.7%593mg

Phosphorus

61.2%429mg

593 mgvs429 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17%574mg

Potassium

99%3357mg

574 mgvs3357 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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31.5%17.3μg

Selenium

18%10μg

17.3 μgvs10 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

55.2%829mg

12 mgvs829 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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44%4.85mg

Zinc

26%2.86mg

4.85 mgvs2.86 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.44%16.3g

Water

35%1288g

16.3 gvs1288 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Spelt vs Boiled Carrots:

Boiled and Drained Carrots contain more Vitamin A, 1.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B5, 6.4 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 12.6 times more Vitamin E and 36.8 times more Vitamin K than Uncooked Spelt.
Both Uncooked Spelt and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 500 kcal.
Both Uncooked Spelt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Raw Spelt vs Boiled Carrots:

Uncooked Spelt has 3.1 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Selenium and 1.7 times more Zinc than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 10.7 times more Calcium, 5.8 times more Potassium, 70 times more Sodium and 79 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 500 calories:

Uncooked Spelt has 6.7 times more Omega 3, 1.4 times more Omega 6 and 2 times more Protein than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 4.9 times more Sugars, 14.5 times more Fructose and 2.7 times more Fiber than Uncooked Spelt.
Both Uncooked Spelt and Boiled and Drained Carrots have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Uncooked Spelt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw SpeltVS Cooked SpeltBoiled CarrotsVS Cooked SpeltRaw SpeltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 500 calories Raw SpeltVS Boiled Carrots

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Spelt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: