Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta	14%	8%	78%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	55% 1590kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	70% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	540% 702g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 2g	% 5.9g	g per day for Men 19-50 years
Fiber	121% 46g	282% 107g	38g per day for Men 19-50 years
Protein	104% 58.2g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	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	50% 200μg	113% 450μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	6.67% 1mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	12% 120mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	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	206% 16.5mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	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	157% 1100mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	16.4% 607g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked 51% Whole Wheat Pasta 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 Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 1 kg of Uncooked Spelt contains 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 1 kilogram of Cooked 51% Whole Wheat Pasta has 2.9 times more Selenium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Spelt contains 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.