Comparing Nutrients in 1 pound Raw Spelt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	53% 1533kcal	56.6% 1642kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	4.98% 1.6g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	23% 3.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	255% 332g	130g per day for Men 19-50 years
Sugars	42.7% 31g	16.3% 11.8g	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	1.25% 0.91g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 2.72g	g per day for Men 19-50 years
Fiber	128% 48.5g	121% 46g	38g per day for Men 19-50 years
Protein	118% 66g	109% 61.3g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	140% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	98% 1.27mg	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	67% 268μg	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	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	12.2% 122mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	215% 1.93mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	112% 472mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	442% 10mg	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	186% 1302mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	572% 315μg	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	99% 11mg	11mg per day for Men 19-50 years
Water	1.35% 50g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS 51% whole wheat Pasta per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of 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 51% whole wheat Pasta:

• 1 pound of Raw Spelt has 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 pound for Raw Spelt vs 51% whole wheat Pasta:

• 1 pound of Raw Spelt has 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than 51% whole wheat Pasta.
• While 1 lb of Dry 51% whole wheat Pasta with Unenriched Semolina contains 5.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta contain similar levels of Calcium, Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.4 times more Omega 6 and 2.6 times more Sugars than 51% whole wheat Pasta.
• Both Raw Spelt and 51% whole wheat Pasta offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per one pound.