Comparing Nutrients in 1 kilogram Cooked Quinoa VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Energy	41.4% 1200kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	7.2% 2.3g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	57.3% 9.74g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	540% 702g	130g per day for Men 19-50 years
Sugars	12% 8.7g	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	73.7% 28g	282% 107g	38g per day for Men 19-50 years
Protein	78.6% 44g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.8% 4.12mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	105% 420μg	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	42% 6.3mg	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Calcium	17% 170mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	186% 15mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	152% 640mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	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	217% 1520mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	50.6% 1720mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	19.4% 716g	2.98% 110g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 3.4 times more Vitamin B1, 16.6 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Vitamin B2 and Vitamin B9 per 1 kg.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Cooked Quinoa vs Raw Spelt:

• Cooked Quinoa has 6.5 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 1.6 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium and 3 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Quinoa has 1.3 times more Omega 3 than Uncooked Spelt.
• While Uncooked Spelt contains 2.8 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat, 3.3 times more Carbohydrate, 7.8 times more Sugars, 3.8 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Omega 6 per 1 kg.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.