Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	51% whole wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Energy	49.5% 1437kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	NA	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	80.7% 105g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	105% 40g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	39% 22g	56g per day for Men 19-50 years

Vitamins

	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	123% 1.47mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	165% 13.2mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	163% 1139mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	0.95% 35g	7.14% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Cooked Spelt per 14 oz

Compare the macro and micronutrient content in 14 oz of 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 51% whole wheat Pasta vs Cooked Spelt:

• 14 ounces of 51% whole wheat Pasta have 3.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Spelt.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Cooked Spelt have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Cooked Spelt:

• 14 ounces of 51% whole wheat Pasta have 2.7 times more Calcium, 2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 17.4 times more Selenium and 1.9 times more Zinc than Cooked Spelt.
• 14 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 2.9 times more Energy, 3.2 times more Fat, 2.8 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Cooked Spelt.