Comparing Nutrients in 1 kilogram Corn VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Corn	Raw Spelt	Recommended Dietary Allowance
Energy	126% 3650kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.4g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	21% 6.67g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 743g	540% 702g	130g per day for Men 19-50 years
Sugars	8.83% 6.4g	94% 68.2g	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	NA	3.3% 2.4g	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	NA	% 8.4g	g per day for Men 19-50 years
Sucrose	NA	% 5.9g	g per day for Men 19-50 years
Fiber	192% 73g	282% 107g	38g per day for Men 19-50 years
Protein	168% 94g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Corn	Raw Spelt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	321% 3.85mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.3mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.24mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	478% 6.2mg	177% 2.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	347% 104μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	113% 450μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32.7% 4.9mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Raw Spelt	Recommended Dietary Allowance
Calcium	7% 70mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	349% 3.14mg	568% 5.1mg	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	339% 27mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	1297% 30mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2042% 919μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	300% 2100mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Corn versus 1 kg of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Corn vs Raw Spelt:

• 1 kilogram of Corn has 1.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.6 times more Vitamin E and 12 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Raw Spelt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Corn have insufficient amounts of Vitamin K
• Both Yellow Corn Grain as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Corn vs Raw Spelt:

• 1 kilogram of Corn has 1.3 times more Selenium and 4.4 times more Sodium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Spelt contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Corn has 2 times more Fat, 1.6 times more Saturated Fat and 1.8 times more Omega 6 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 10.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Spelt offer comparable quantities of Energy, Omega 3 and Carbohydrate per one kilogram.