Comparing Nutrients in 14 ounces Raw Spelt VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Raw Spelt	Cooked Spelt	Recommended Dietary Allowance
Energy	46.3% 1341kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	NA	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	80.7% 105g	130g per day for Men 19-50 years
Sugars	37.3% 27g	NA	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	103% 58g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Spelt	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	24.4% 0.32mg	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	13% 51.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked Spelt	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	95% 0.85mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	188% 4.33mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	29% 16μg	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	45% 4.96mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	7.14% 264g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 3 times more Vitamin E than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Cooked Spelt:

• Uncooked Spelt has 2.7 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Spelt.
• While Cooked Spelt contains 6 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 2.7 times more Energy, 2.9 times more Fat, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.