Comparing Nutrients in 1 kilogram 51% whole wheat Pasta VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	125% 3620kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	11% 3.5g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	38.8% 0.62g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	51% 8.65g	70% 12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	562% 731g	540% 702g	130g per day for Men 19-50 years
Sugars	36% 26g	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	2.76% 2g	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	% 2g	% 8.4g	g per day for Men 19-50 years
Sucrose	% 6g	% 5.9g	g per day for Men 19-50 years
Fiber	266% 101g	282% 107g	38g per day for Men 19-50 years
Protein	241% 135g	260% 146g	56g per day for Men 19-50 years

Vitamins

	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	309% 3.7mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	497% 79.5mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	160% 8mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	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	148% 590μg	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	11.3% 1.7mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	27% 270mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	473% 4.26mg	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	416% 33.3mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	975% 22.4mg	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	410% 2870mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	108% 3660mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	1262% 694μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 51% whole wheat Pasta vs Raw Spelt:

• 1 kilogram of 51% whole wheat Pasta has 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for 51% whole wheat Pasta vs Raw Spelt:

• 1 kilogram of 51% whole wheat Pasta has 5.9 times more Selenium than Raw Spelt.
• While 1 kg of Uncooked Spelt contains 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 Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt contain similar levels of Calcium, Copper and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Spelt contains 1.4 times more Omega 6 and 2.6 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per one kilogram.