Comparing Nutrients in 1 kilogram Raw Spelt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Spelt	Blanched Almonds	Recommended Dietary Allowance
Energy	117% 3380kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	144% 187g	130g per day for Men 19-50 years
Sugars	94% 68.2g	64% 46.3g	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	0% 0g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 44.6g	g per day for Men 19-50 years
Fiber	282% 107g	261% 99g	38g per day for Men 19-50 years
Protein	260% 146g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Blanched 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	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	1141% 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	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	798% 18.4mg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	2.98% 110g	1.2% 45g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.9 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2 and 30.1 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Raw Spelt vs Blanched Almonds:

• Uncooked Spelt has 1.4 times more Iron, 1.6 times more Manganese and 3.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.7 times more Potassium and 2.4 times more Sodium than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 16.3 times more Omega 3, 3.8 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21.6 times more Fat, 9.7 times more Saturated Fat, 10.4 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Fiber per 1 kg.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.