Comparing Nutrients in 1 pound Raw Spelt VS Whole Yellow Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Whole Yellow Corn Flour	7%	9%	84%

Macro Nutrients

	Raw Spelt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Energy	53% 1533kcal	56.5% 1637kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	45.5% 7.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	268% 349g	130g per day for Men 19-50 years
Sugars	42.7% 31g	4% 2.9g	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	87% 33g	38g per day for Men 19-50 years
Protein	118% 66g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Whole Yellow Corn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	129% 1.68mg	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	28.3% 113μg	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	Whole Yellow Corn Flour	Recommended Dietary Allowance
Calcium	12.2% 122mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	116% 1.04mg	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	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	100% 422mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	91% 2.1mg	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	176% 1234mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	71.3% 7.85mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.34% 49.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Whole Yellow Corn Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Spelt vs Whole Yellow Corn Flour:

• 1 pound of Raw Spelt has 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.6 times more Vitamin B6 than Uncooked Spelt.
• 1 pound of Whole Yellow Corn Flour have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Whole-grain Yellow Corn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Whole Yellow Corn Flour:

• 1 pound of Raw Spelt has 3.9 times more Calcium, 2.2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 6.5 times more Manganese, 1.5 times more Phosphorus, 1.2 times more Potassium and 1.9 times more Zinc than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.3 times more Selenium than Uncooked Spelt.
• 1 pound of Whole Yellow Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.2 times more Omega 3, 10.7 times more Sugars, 1.5 times more Fiber and 2.1 times more Protein than Whole Yellow Corn Flour.
• While 1 lb of Whole-grain Yellow Corn Flour contains 1.6 times more Fat and 1.4 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Whole Yellow Corn Flour offer comparable quantities of Energy and Carbohydrate per one pound.