Comparing Nutrients in 1 pound Raw Spelt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Energy	53% 1533kcal	35% 1016kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	299% 388g	130g per day for Men 19-50 years
Sugars	42.7% 31g	0% 0g	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	943% 358g	38g per day for Men 19-50 years
Protein	118% 66g	67.7% 38g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	57.7% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	53% 0.69mg	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	4.54% 18μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	12.2% 122mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	125% 1.12mg	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	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	69% 290mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	27.6% 0.64mg	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	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	5.87% 200mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	64.3% 7.08mg	11mg per day for Men 19-50 years
Water	1.35% 50g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn Bran per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Raw Spelt has 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Corn Bran.
• Both Raw Spelt and Corn Bran provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Uncooked Spelt as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Corn Bran:

• 1 pound of Raw Spelt has 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Corn Bran.
• While 1 lb of Crude Corn Bran contains 1.6 times more Calcium and 1.4 times more Selenium than Uncooked Spelt.
• 1 pound of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Corn Bran.
• While 1 lb of Crude Corn Bran contains 7.4 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Corn Bran offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Corn Bran provide inadequate amounts of Omega 3