Comparing Nutrients in 1 pound Raw Spelt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	53% 1533kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	110% 143g	130g per day for Men 19-50 years
Sugars	42.7% 31g	5.3% 3.86g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 0.91g	g per day for Men 19-50 years
Fiber	128% 48.5g	55% 21g	38g per day for Men 19-50 years
Protein	118% 66g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	59.3% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	82% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	34% 0.44mg	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	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	24% 3.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	12.2% 122mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	100% 0.9mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	204% 4.7mg	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	71.3% 499mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	1.35% 50g	7.44% 275g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked 51% Whole Wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Raw Spelt has 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 1 pound for Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 1 pound of Raw Spelt has 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 1 lb of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contains 2.9 times more Selenium than Uncooked Spelt.
• 1 pound of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.