Comparing Nutrients in 1 pound Corn VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Corn	Raw Spelt	Recommended Dietary Allowance
Energy	57% 1656kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	9.45% 3.03g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	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	259% 337g	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	76.3% 42.7g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Corn	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	146% 1.75mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.5% 1.92mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	217% 2.82mg	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	21.5% 86μg	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	15% 2.22mg	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

	Corn	Raw Spelt	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	158% 1.42mg	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	154% 12.3mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	136% 953mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	128% 70.3μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	135% 15mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Spelt per 1 lb

Compare the macro and micronutrient content in 1 lb of Corn 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 Corn vs Raw Spelt:

• 1 pound of Corn has 1.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.6 times more Vitamin E and 12 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Raw Spelt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Corn have insufficient amounts of Vitamin K
• Both Yellow Corn Grain 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 Corn vs Raw Spelt:

• 1 pound of Corn has 1.3 times more Selenium and 4.4 times more Sodium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Spelt contain similar levels of Magnesium per one pound.
• 1 pound of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Corn has 2 times more Fat, 1.6 times more Saturated Fat and 1.8 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 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Spelt offer comparable quantities of Energy, Omega 3 and Carbohydrate per one pound.