Comparing Nutrients in 1 kilogram Raw Spelt VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Raw Spelt	Cooked Spelt	Recommended Dietary Allowance
Energy	117% 3380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	NA	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	70% 12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	203% 264g	130g per day for Men 19-50 years
Sugars	94% 68.2g	NA	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	103% 39g	38g per day for Men 19-50 years
Protein	260% 146g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Spelt	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	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	161% 25.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	61.5% 0.8mg	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	32.5% 130μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	52.7% 7.9mg	17.3% 2.6mg	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 Spelt	Recommended Dietary Allowance
Calcium	27% 270mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	239% 2.15mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	474% 11mg	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	214% 1500mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	72.7% 40μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	2.98% 110g	18% 666g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 3 times more Vitamin E than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Raw Spelt vs Cooked Spelt:

• Uncooked Spelt has 2.7 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Spelt.
• While Cooked Spelt contains 6 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 1 kilogram:

• Uncooked Spelt has 2.7 times more Energy, 2.9 times more Fat, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.