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

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	49.5% 1437kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	214% 279g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	% 3.33g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.34g	g per day for Men 19-50 years
Fiber	105% 40g	112% 42.5g	38g per day for Men 19-50 years
Protein	96% 53.6g	103% 58g	56g per day for Men 19-50 years

Vitamins

	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	123% 1.47mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	10.7% 107mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	165% 13.2mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	163% 1139mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	118% 13mg	11mg per day for Men 19-50 years
Water	0.95% 35g	1.2% 43.7g	3700g per day for Men 19-50 years

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

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

• 14 ounces of 51% whole wheat Pasta have 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Spelt.
• While 14 oz of Uncooked Spelt contain 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

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

• 14 ounces of 51% whole wheat Pasta have 5.9 times more Selenium than Raw Spelt.
• While 14 oz of Uncooked Spelt contain 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt contain similar levels of Calcium, Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Uncooked Spelt contain 1.4 times more Omega 6 and 2.6 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.