Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Energy	21.8% 631kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	NA	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	80.7% 105g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	48% 18.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52% 0.62mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	2.65% 0.4mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	95% 0.85mg	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	82% 6.55mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	188% 4.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.4% 437mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	6.5% 241g	7.14% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Cooked Spelt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta versus 14 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Spelt.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 8.6 times more Selenium than Cooked Spelt.
• While 14 oz of Cooked Spelt contain 1.4 times more Phosphorus and 1.9 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt contain similar levels of Copper, Iron, Magnesium, Manganese and Zinc per 14 ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked 51% Whole Wheat Pasta have 1.3 times more Energy than Cooked Spelt.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt offer comparable quantities of Carbohydrate, Fiber and Protein per 14 ounces.