Comparing Nutrients in 1 pound Whole Yellow Corn Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Whole Yellow Corn Flour	7%	9%	84%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Whole Yellow Corn Flour	Raw Spelt	Recommended Dietary Allowance
Energy	56.5% 1637kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	7.7% 2.46g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	45.5% 7.74g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	268% 349g	245% 318g	130g per day for Men 19-50 years
Sugars	4% 2.9g	42.7% 31g	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	NA	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	NA	% 3.8g	g per day for Men 19-50 years
Sucrose	NA	% 2.68g	g per day for Men 19-50 years
Fiber	87% 33g	128% 48.5g	38g per day for Men 19-50 years
Protein	56% 31.4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Whole Yellow Corn Flour	Raw Spelt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54% 8.6mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	157% 47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	51% 204μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Yellow Corn Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	258% 2.3mg	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	135% 10.8mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	588% 13.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	926% 417μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	42% 1429mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	127% 70μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	71.3% 7.85mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.34% 49.5g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Yellow Corn Flour VS Raw Spelt per 1 lb

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

Lets compare vitamin content per 1 pound of Whole Yellow Corn Flour vs Raw Spelt:

• 1 pound of Whole Yellow Corn Flour has 1.6 times more Vitamin B6 than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Whole-grain Yellow Corn Flour.
• 1 pound of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Whole-grain Yellow Corn Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Whole Yellow Corn Flour vs Raw Spelt:

• 1 pound of Whole Yellow Corn Flour has 1.3 times more Selenium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 3.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Zinc than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Raw Spelt contain similar levels of Potassium per one pound.
• 1 pound of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Yellow Corn Flour has 1.6 times more Fat and 1.4 times more Omega 6 than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 10.7 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole-grain Yellow Corn Flour.
• Both Whole Yellow Corn Flour and Raw Spelt offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.