Comparing Nutrients in 100 calories Raw Spelt VS Cooked 51% Whole Wheat Pasta

Weight per 100 calories

• Raw Spelt: 29.6g
• Cooked 51% Whole Wheat Pasta: 63g

Raw Spelt has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

Discover which food has more nutrients per 100 calories - Raw Spelt or Cooked 51% Whole Wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1.53% 0.025g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	15.2% 20g	130g per day for Men 19-50 years
Sugars	2.8% 2g	0.74% 0.53g	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	0.098% 0.071g	0.061% 0.044g	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	% 0.25g	% 0.044g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.13g	g per day for Men 19-50 years
Fiber	8.33% 3.17g	7.6% 2.9g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	6.54% 3.66g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.97% 0.11mg	8.23% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.57% 0.033mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.7% 2.02mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.33% 0.32mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	10.3% 3.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.33% 13.3μg	3.14% 12.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.56% 0.23mg	0.42% 0.063mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.75% 7.55mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	14% 0.13mg	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	16.4% 1.3mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	9.6% 40.2mg	6.74% 28.3mg	420mg per day for Men 19-50 years
Manganese	38.4% 0.88mg	28.2% 0.65mg	2.3mg per day for Men 19-50 years
Molybdenum	60.4% 27μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 119mg	9.9% 69mg	700mg per day for Men 19-50 years
Potassium	3.38% 115mg	1.42% 48.4mg	3400mg per day for Men 19-50 years
Selenium	6.3% 3.46μg	39% 21.5μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.37mg	0.25% 3.77mg	1500mg per day for Men 19-50 years
Zinc	8.82% 0.97mg	6.4% 0.7mg	11mg per day for Men 19-50 years
Water	0.088% 3.26g	1.03% 38g	3700g per day for Men 19-50 years

Raw Spelt VS Cooked 51% Whole Wheat Pasta Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Raw Spelt or Cooked 51% Whole Wheat Pasta?

Lets compare vitamin content per 100 calories of Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Raw Spelt have 2.2 times more Vitamin B5 than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.9 times more Vitamin B2 than Uncooked Spelt.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Uncooked Spelt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 100 calories of Raw Spelt have 1.2 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 100 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.2 times more Selenium than Uncooked Spelt.
• 100 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Uncooked Spelt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Raw Spelt have 3.8 times more Sugars than Cooked 51% Whole Wheat Pasta.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 100 calories.
• Both Uncooked Spelt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina provide inadequate amounts of Omega 3 in 100 calories.