Comparing Nutrients in 1 pound Cooked Rice Noodles VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Energy	17% 490kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	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	83.8% 109g	245% 318g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	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	12% 4.54g	128% 48.5g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.04% 0.33mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.1% 0.027mg	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	1.13% 4.54μg	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	0.91% 0.14mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Rice Noodles	Raw Spelt	Recommended Dietary Allowance
Calcium	1.8% 18mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	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	7.94% 0.64mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	3.24% 13.6mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	13% 91mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	135% 15mg	11mg per day for Men 19-50 years
Water	9.05% 335g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Rice Noodles VS Raw Spelt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Rice Noodles 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 Rice Noodles vs Raw Spelt:

• 1 lb of Uncooked Spelt contains 20.2 times more Vitamin B1, 28.3 times more Vitamin B2, 95 times more Vitamin B3, 97.3 times more Vitamin B5, 38.3 times more Vitamin B6, 45 times more Vitamin B9, 26.3 times more Vitamin E and more Vitamin K than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Rice Noodles 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 Cooked Rice Noodles vs Raw Spelt:

• 1 lb of Uncooked Spelt contains 6.8 times more Calcium, 13.4 times more Copper, 31.7 times more Iron, 45.3 times more Magnesium, 26.2 times more Manganese, 20.1 times more Phosphorus, 97 times more Potassium, 2.6 times more Selenium and 13.1 times more Zinc than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles lack sufficient amounts of Calcium, Iron, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Uncooked Spelt contains 3.1 times more Energy, 12.2 times more Fat, 16.3 times more Omega 3, 62.8 times more Omega 6, 2.9 times more Carbohydrate, 227.3 times more Sugars, 10.7 times more Fiber and 8.1 times more Protein than Cooked Rice Noodles.
• 1 pound of Cooked Rice Noodles provide inadequate amounts of Omega 3 and Omega 6