Comparing Nutrients in 14 ounces Raw Spelt VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Raw Spelt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	46.3% 1341kcal	49.4% 1433kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	6.73% 2.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	40% 6.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	235% 305g	130g per day for Men 19-50 years
Sugars	37.3% 27g	3.5% 2.54g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	76.2% 29g	38g per day for Men 19-50 years
Protein	103% 58g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	81.4% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	47% 7.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	113% 1.47mg	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	25% 99μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	101% 0.91mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	79.4% 1.83mg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	62.4% 6.87mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	1.17% 43.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Whole Yellow Corn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Spelt versus 14 oz of Whole Yellow Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Spelt vs Whole Yellow Corn Flour:

• 14 ounces of Raw Spelt have 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Whole Yellow Corn Flour.
• While 14 oz of Whole-grain Yellow Corn Flour contain 1.6 times more Vitamin B6 than Uncooked Spelt.
• 14 ounces of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Raw Spelt vs Whole Yellow Corn Flour:

• 14 ounces of Raw Spelt have 3.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Whole Yellow Corn Flour.
• While 14 oz of Whole-grain Yellow Corn Flour contain 1.3 times more Selenium than Uncooked Spelt.
• 14 ounces of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 1.2 times more Omega 3, 10.7 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole Yellow Corn Flour.
• While 14 oz of Whole-grain Yellow Corn Flour contain 1.6 times more Fat and 1.4 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Whole Yellow Corn Flour offer comparable quantities of Energy and Carbohydrate per 14 ounces.