Comparing Nutrients in 14 ounces Raw Spelt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Raw Spelt	Boiled Broccoli	Recommended Dietary Allowance
Energy	46.3% 1341kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	22% 28.5g	130g per day for Men 19-50 years
Sugars	37.3% 27g	7.6% 5.5g	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	1.3% 0.95g	4.05% 2.94g	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	% 3.33g	% 1.94g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 0.32g	g per day for Men 19-50 years
Fiber	112% 42.5g	34.5% 13g	38g per day for Men 19-50 years
Protein	103% 58g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	107% 429μg	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	286% 258mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	220% 17.6mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	33.5% 0.77mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Spelt vs Boiled Broccoli:

• Uncooked Spelt has 5.8 times more Vitamin B1, 12.4 times more Vitamin B3 and 1.7 times more Vitamin B5 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains more Vitamin A, 2.4 times more Vitamin B9, more Vitamin C, 1.8 times more Vitamin E and 39.2 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt and Boiled and Drained Broccoli have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Uncooked Spelt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Boiled Broccoli:

• Uncooked Spelt has 8.4 times more Copper, 6.6 times more Iron, 6.5 times more Magnesium, 15.4 times more Manganese, 6 times more Phosphorus, 1.3 times more Potassium, 7.3 times more Selenium and 7.3 times more Zinc than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.5 times more Calcium, 5.1 times more Sodium and 8.1 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 9.7 times more Energy, 5.9 times more Fat, 5.1 times more Saturated Fat, 23.4 times more Omega 6, 9.8 times more Carbohydrate, 4.9 times more Sugars, 3.2 times more Fiber and 6.1 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 1.8 times more Omega 3 and 3.1 times more Fructose than Uncooked Spelt.
• Both Uncooked Spelt as well as Boiled and Drained Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.