Comparing Nutrients in 1 pound Raw Spelt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Raw Spelt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	53% 1533kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	42.7% 31g	9.2% 6.67g	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	1.5% 1.1g	NA	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	118% 66g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	63.5% 254μg	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	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	12.2% 122mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	17% 0.15mg	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	252% 20mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	1.35% 50g	11% 411g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 6.6 times more Vitamin B1, 1.4 times more Vitamin B2, 14.9 times more Vitamin B3, 3.9 times more Vitamin B5 and 1.8 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 24.5 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B9 per 1 lb.
• Both Uncooked Spelt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Raw Spelt vs Cooked Chopped Frozen Broccoli:

• Uncooked Spelt has 15 times more Copper, 7.3 times more Iron, 10.5 times more Magnesium, 13.4 times more Manganese, 8.2 times more Phosphorus, 2.7 times more Potassium, 16.7 times more Selenium and 11.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.2 times more Water than Uncooked Spelt.
• Both Uncooked Spelt and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Uncooked Spelt has 12.1 times more Energy, 20.3 times more Fat, 22.6 times more Saturated Fat, 1.5 times more Omega 3, 91.8 times more Omega 6, 13.1 times more Carbohydrate, 4.6 times more Sugars, 3.6 times more Fiber and 4.7 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Uncooked Spelt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.