Comparing Nutrients in 1 kilogram Cooked Rice Noodles VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Energy	37.2% 1080kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	12.7% 4.06g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	70% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 240g	540% 702g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	26.3% 10g	282% 107g	38g per day for Men 19-50 years
Protein	32% 18g	260% 146g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	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	15% 0.18mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	428% 68.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	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	2.5% 10μg	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	2% 0.3mg	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 Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Calcium	4% 40mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	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	17.5% 1.4mg	555% 44.4mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	28.6% 200mg	573% 4010mg	700mg per day for Men 19-50 years
Potassium	1.18% 40mg	114% 3880mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	20% 738g	2.98% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Rice Noodles VS Raw Spelt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Rice Noodles 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 Rice Noodles vs Raw Spelt:

• 1 kg of Uncooked Spelt contains 20.2 times more Vitamin B1, 28.3 times more Vitamin B2, 95 times more Vitamin B3, 97.3 times more Vitamin B5, 38.3 times more Vitamin B6, 45 times more Vitamin B9, 26.3 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• 1 kilogram of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Rice Noodles 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 Cooked Rice Noodles vs Raw Spelt:

• 1 kg of Uncooked Spelt contains 6.8 times more Calcium, 13.4 times more Copper, 31.7 times more Iron, 45.3 times more Magnesium, 26.2 times more Manganese, 20.1 times more Phosphorus, 97 times more Potassium, 2.6 times more Selenium and 13.1 times more Zinc than Cooked Rice Noodles.
• 1 kilogram of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Uncooked Spelt contains 3.1 times more Energy, 12.2 times more Fat, 16.3 times more Omega 3, 62.8 times more Omega 6, 2.9 times more Carbohydrate, 227.3 times more Sugars, 10.7 times more Fiber and 8.1 times more Protein than Cooked Rice Noodles.
• 1 kilogram of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6