Comparing Nutrients in 14 ounces Raw Spelt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Spelt	Blanched Almonds	Recommended Dietary Allowance
Energy	46.3% 1341kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	289% 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	57% 74g	130g per day for Men 19-50 years
Sugars	37.3% 27g	25.3% 18.4g	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% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 17.7g	g per day for Men 19-50 years
Fiber	112% 42.5g	103% 39.3g	38g per day for Men 19-50 years
Protein	103% 58g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	35% 0.46mg	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	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	317% 7.3mg	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	273% 1909mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.48% 18g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.9 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2 and 30.1 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Blanched Almonds:

• Uncooked Spelt has 1.4 times more Iron, 1.6 times more Manganese and 3.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.7 times more Potassium and 2.4 times more Sodium than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 16.3 times more Omega 3, 3.8 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21.6 times more Fat, 9.7 times more Saturated Fat, 10.4 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Fiber per 14 oz.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.