Comparing Nutrients in 14 ounces Raw Spelt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Spelt	Almonds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	37.3% 27g	24% 17.3g	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	1.3% 0.95g	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 15.7g	g per day for Men 19-50 years
Fiber	112% 42.5g	131% 49.6g	38g per day for Men 19-50 years
Protein	103% 58g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	43.7% 175μg	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	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	455% 4.1mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	400% 180μg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10.1 times more Vitamin B2, 5.5 times more Vitamin B7 and 32.4 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Uncooked Spelt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Almonds:

• Uncooked Spelt has 1.4 times more Manganese, 2 times more Molybdenum and 2.9 times more Selenium than Almonds.
• While Almonds contain 10 times more Calcium, 2 times more Copper, 2 times more Magnesium and 1.9 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 21.7 times more Omega 3, 3.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 20.5 times more Fat, 9.4 times more Saturated Fat, 10.3 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Fiber per 14 oz.
• Both Uncooked Spelt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.