Comparing Nutrients in 14 ounces Raw Spelt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Energy	46.3% 1341kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	37.3% 27g	9.3% 6.75g	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	3.72% 2.7g	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	% 0.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	103% 58g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.7% 123μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	45.5% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	53.4% 0.69mg	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	62.5% 250μg	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	393% 354mg	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	20.6% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	336% 403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Calcium	10.7% 107mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	21.6% 0.19mg	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	220% 17.6mg	36.2% 2.9mg	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	36.2% 0.83mg	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	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	9.58% 354g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 5.1 times more Vitamin B1, 10.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and 28.2 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 14 oz.
• Both Uncooked Spelt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Broccoli:

• Uncooked Spelt has 10.4 times more Copper, 6.1 times more Iron, 6.5 times more Magnesium, 14.2 times more Manganese, 6.1 times more Phosphorus, 1.2 times more Potassium, 4.7 times more Selenium and 8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 4.1 times more Sodium and 8.1 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 9.9 times more Energy, 6.6 times more Fat, 3.6 times more Saturated Fat, 24.3 times more Omega 6, 10.6 times more Carbohydrate, 4 times more Sugars, 4.1 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Uncooked Spelt and Raw Broccoli have similar amounts of Omega 3 per 14 oz.
• Both Uncooked Spelt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.