Comparing Nutrients in 300 calories Corn VS Cooked Spelt

Weight per 300 calories

• Corn: 82.2g
• Cooked Spelt: 236g

Corn has 2.9 times more energy per 100g than Cooked Spelt. It has high energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 300 calories - Corn or Cooked Spelt?

Macros Ratio

	Protein	Fat	Carbs
Corn	10%	11%	79%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Corn	Cooked Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	NA	32g per day for Men 19-50 years
Omega 3	3.34% 0.053g	NA	1.6g per day for Men 19-50 years
Omega 6	10% 1.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	48% 62.5g	130g per day for Men 19-50 years
Sugars	0.73% 0.53g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	14% 7.74g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Corn	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	1% 9.04μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.4% 0.32mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.7% 0.17mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 3mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.97% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.3% 0.51mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.9% 15.6μg	7.68% 30.7μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.7% 0.4mg	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Cooked Spelt	Recommended Dietary Allowance
Calcium	0.58% 5.75mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	56.4% 0.51mg	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	28% 2.23mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.7% 173mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	17% 9.45μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	0.23% 8.52g	4.25% 157g	3700g per day for Men 19-50 years

Corn VS Cooked Spelt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Corn or Cooked Spelt?

Lets compare vitamin content per 300 calories of Corn vs Cooked Spelt:

• 300 calories of Corn have 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.7 times more Vitamin B6 than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 2 times more Vitamin B3 and 2 times more Vitamin B9 than Yellow Corn Grain .
• 300 calories of Corn have insufficient amounts of Vitamin B9
• 300 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Yellow Corn Grain as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Corn vs Cooked Spelt:

• 300 calories of Corn have 1.3 times more Selenium than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 2 times more Copper, 1.8 times more Iron, 6.5 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 1.6 times more Zinc than Yellow Corn Grain .
• Both Corn and Cooked Spelt contain similar levels of Magnesium per 300 calories.
• Both Yellow Corn Grain as well as Cooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Spelt contain 1.5 times more Fiber and 1.7 times more Protein than Yellow Corn Grain .
• Both Corn and Cooked Spelt offer comparable quantities of Energy and Carbohydrate per 300 calories.