Comparing Nutrients in 1 pound Cooked Spelt VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Raw Spelt	Recommended Dietary Allowance
Energy	20% 576kcal	53% 1533kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	11.4% 11g	97g per day for Men 19-50 years
Saturated Fat	NA	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	NA	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	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	92% 120g	245% 318g	130g per day for Men 19-50 years
Sugars	NA	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	46.6% 17.7g	128% 48.5g	38g per day for Men 19-50 years
Protein	44.5% 25g	118% 66g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	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	39% 0.47mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	194% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	14.7% 59μg	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.86% 1.18mg	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 Spelt	Raw Spelt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	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	95% 7.57mg	252% 20mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	147% 617mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	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	97% 680mg	260% 1819mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	51.8% 1760mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	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	51.5% 5.67mg	135% 15mg	11mg per day for Men 19-50 years
Water	8.16% 302g	1.35% 50g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 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 Cooked Spelt as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

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

• Cooked Spelt has 6 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 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.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt contains 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 Cooked Spelt as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.