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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	21.8% 631kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	2.96% 0.95g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	214% 279g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	37.3% 27g	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	1.3% 0.95g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 2.34g	g per day for Men 19-50 years
Fiber	48% 18.3g	112% 42.5g	38g per day for Men 19-50 years
Protein	41.2% 23g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw 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	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	138% 41.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 79.4μg	44.7% 179μg	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	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	225% 2.03mg	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	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	515% 12mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	811% 365μg	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	227% 1592mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	118% 13mg	11mg per day for Men 19-50 years
Water	6.5% 241g	1.2% 43.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked 51% Whole Wheat Pasta versus 14 oz of Raw 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 Raw Spelt:

• 14 oz of Uncooked Spelt contain 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 14 ounces of Cooked 51% Whole Wheat Pasta have 2.9 times more Selenium than Raw Spelt.
• While 14 oz of Uncooked Spelt contain 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Uncooked Spelt contain 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.