Comparing Nutrients in 14 ounces Raw Spelt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	46.3% 1341kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	4.35% 1.4g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	223% 290g	130g per day for Men 19-50 years
Sugars	37.3% 27g	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 2.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	105% 40g	38g per day for Men 19-50 years
Protein	103% 58g	96% 53.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	59% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	197% 31.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	63.5% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	85.5% 1.1mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	10.7% 107mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	188% 1.7mg	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	387% 8.9mg	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	163% 1139mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	501% 275μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	86.6% 9.53mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.95% 35g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS 51% whole wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Spelt versus 14 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Spelt vs 51% whole wheat Pasta:

• 14 ounces of Raw Spelt have 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Raw Spelt vs 51% whole wheat Pasta:

• 14 ounces of Raw Spelt have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than 51% whole wheat Pasta.
• While 14 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta contain similar levels of Calcium, Copper and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 1.4 times more Omega 6 and 2.6 times more Sugars than 51% whole wheat Pasta.
• Both Raw Spelt and 51% whole wheat Pasta offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 14 ounces.