Comparing Nutrients in 1 kilogram Raw Spelt VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Spelt	Almonds	Recommended Dietary Allowance
Energy	117% 3380kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	119% 38g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	166% 216g	130g per day for Men 19-50 years
Sugars	94% 68.2g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 39.5g	g per day for Men 19-50 years
Fiber	282% 107g	329% 125g	38g per day for Men 19-50 years
Protein	260% 146g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	110% 440μg	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	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.98% 110g	1.2% 44g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10.1 times more Vitamin B2, 5.5 times more Vitamin B7 and 32.4 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Uncooked Spelt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Raw Spelt vs Almonds:

• Uncooked Spelt has 1.4 times more Manganese, 2 times more Molybdenum and 2.9 times more Selenium than Almonds.
• While Almonds contain 10 times more Calcium, 2 times more Copper, 2 times more Magnesium and 1.9 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 21.7 times more Omega 3, 3.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• While Almonds contain 1.7 times more Energy, 20.5 times more Fat, 9.4 times more Saturated Fat, 10.3 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Almonds have similar amounts of Fiber per 1 kg.
• Both Uncooked Spelt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.