Comparing Nutrients in 1 kilogram Raw Spelt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Energy	117% 3380kcal	77.2% 2240kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	9.5% 9.2g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	659% 856g	130g per day for Men 19-50 years
Sugars	94% 68.2g	0% 0g	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	3.3% 2.4g	NA	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	2079% 790g	38g per day for Men 19-50 years
Protein	260% 146g	149% 83.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	127% 6.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	10% 40μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	27% 270mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	276% 2.48mg	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	555% 44.4mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	152% 640mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	61% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	300% 165μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	142% 15.6mg	11mg per day for Men 19-50 years
Water	2.98% 110g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Raw Spelt versus 1 kg of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Corn Bran:

• 1 kilogram of Raw Spelt has 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Corn Bran.
• Both Raw Spelt and Corn Bran provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Uncooked Spelt as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Raw Spelt vs Corn Bran:

• 1 kilogram of Raw Spelt has 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Corn Bran.
• While 1 kg of Crude Corn Bran contains 1.6 times more Calcium and 1.4 times more Selenium than Uncooked Spelt.
• 1 kilogram of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Corn Bran.
• While 1 kg of Crude Corn Bran contains 7.4 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Corn Bran offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Corn Bran provide inadequate amounts of Omega 3