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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	85.5% 1.1mg	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	13% 51.6μg	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	6.88% 1.03mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	188% 1.7mg	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	83% 6.63mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	387% 8.9mg	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	85% 595mg	163% 1139mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	7.14% 264g	0.95% 35g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Cooked Spelt vs 51% whole wheat Pasta:

• 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 Cooked Spelt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in 14 ounces.

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

• 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 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.