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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	25% 721kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	14.5% 2.47g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	110% 143g	245% 318g	130g per day for Men 19-50 years
Sugars	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	% 3.8g	g per day for Men 19-50 years
Sucrose	% 0.91g	% 2.68g	g per day for Men 19-50 years
Fiber	55% 21g	128% 48.5g	38g per day for Men 19-50 years
Protein	47% 26.4g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.3% 0.71mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	22.7% 91μg	51% 204μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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	3.02% 0.45mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	94% 7.5mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	71.3% 499mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	7.44% 275g	1.35% 50g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked 51% Whole Wheat Pasta 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 Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 1 lb of Uncooked Spelt contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

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

• 1 pound of Cooked 51% Whole Wheat Pasta has 2.9 times more Selenium than Raw Spelt.
• While 1 lb of Uncooked Spelt contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Uncooked Spelt contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.