Comparing Nutrients in 1 kilogram Raw Spelt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	117% 3380kcal	55% 1590kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	7.47% 2.4g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	24.4% 0.39g	1.6g per day for Men 19-50 years
Omega 6	70% 12g	32% 5.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	242% 315g	130g per day for Men 19-50 years
Sugars	94% 68.2g	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 2g	g per day for Men 19-50 years
Fiber	282% 107g	121% 46g	38g per day for Men 19-50 years
Protein	260% 146g	104% 58.2g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 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	303% 3.64mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	180% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	74.6% 0.97mg	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	50% 200μg	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	52.7% 7.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	27% 270mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	221% 2mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	449% 10.3mg	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	157% 1100mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	102% 11mg	11mg per day for Men 19-50 years
Water	2.98% 110g	16.4% 607g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked 51% Whole Wheat Pasta per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Raw Spelt has 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 1 kilogram of Raw Spelt has 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 1 kg of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.9 times more Selenium than Uncooked Spelt.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.