Comparing Nutrients in 14 ounces Cooked Rice Noodles VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Energy	14.8% 429kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	9.94% 9.64g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	5.04% 1.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	28% 4.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	214% 279g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	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	NA	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	NA	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 2.34g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	112% 42.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	103% 58g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	34.5% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.87% 0.044mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	0.99% 3.97μg	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Calcium	1.6% 16mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	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	6.95% 0.56mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	2.83% 12mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	11.3% 79.4mg	227% 1592mg	700mg per day for Men 19-50 years
Potassium	0.47% 16mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	84.4% 46.4μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	118% 13mg	11mg per day for Men 19-50 years
Water	7.9% 293g	1.2% 43.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Rice Noodles VS Raw Spelt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Rice Noodles 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 Rice Noodles vs Raw Spelt:

• 14 oz of Uncooked Spelt contain 20.2 times more Vitamin B1, 28.3 times more Vitamin B2, 95 times more Vitamin B3, 97.3 times more Vitamin B5, 38.3 times more Vitamin B6, 45 times more Vitamin B9, 26.3 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• 14 ounces of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Rice Noodles as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Cooked Rice Noodles vs Raw Spelt:

• 14 oz of Uncooked Spelt contain 6.8 times more Calcium, 13.4 times more Copper, 31.7 times more Iron, 45.3 times more Magnesium, 26.2 times more Manganese, 20.1 times more Phosphorus, 97 times more Potassium, 2.6 times more Selenium and 13.1 times more Zinc than Cooked Rice Noodles.
• 14 ounces of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Uncooked Spelt contain 3.1 times more Energy, 12.2 times more Fat, 16.3 times more Omega 3, 62.8 times more Omega 6, 2.9 times more Carbohydrate, 227.3 times more Sugars, 10.7 times more Fiber and 8.1 times more Protein than Cooked Rice Noodles.
• 14 ounces of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6