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

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	43.8% 1270kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	NA	11% 3.5g	32g per day for Men 19-50 years
Omega 3	NA	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	NA	51% 8.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	562% 731g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	2.76% 2g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 6g	g per day for Men 19-50 years
Fiber	103% 39g	266% 101g	38g per day for Men 19-50 years
Protein	98% 55g	241% 135g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	309% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	148% 1.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.7mg	497% 79.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	148% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	17.3% 2.6mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	10% 100mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	473% 4.26mg	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	209% 16.7mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	975% 22.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	214% 1500mg	410% 2870mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	108% 3660mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	1262% 694μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	218% 24mg	11mg per day for Men 19-50 years
Water	18% 666g	2.4% 88.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Cooked Spelt versus 1 kg of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Spelt vs 51% whole wheat Pasta:

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 3.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in one kilogram.

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

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.7 times more Calcium, 2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 17.4 times more Selenium and 1.9 times more Zinc than Cooked Spelt.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry 51% whole wheat Pasta with Unenriched Semolina contains 2.9 times more Energy, 3.2 times more Fat, 2.8 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Cooked Spelt.