Comparing Nutrients in 300 calories Cooked 51% Whole Wheat Pasta VS Cooked Spelt

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Cooked Spelt: 236g

Cooked 51% Whole Wheat Pasta has 1.3 times more energy per 100g than Cooked Spelt. It has above average energy density when compared to other foods. Cooked Spelt having average energy density.

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Cooked Spelt?

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	NA	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	NA	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	48% 62.5g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	23% 8.68g	24.2% 9.2g	38g per day for Men 19-50 years
Protein	19.6% 11g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.7% 0.3mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	38% 6.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.68% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	9.43% 37.7μg	7.68% 30.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	1.26% 0.19mg	4.1% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	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	39% 3.1mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	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	29.6% 208mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	9.94% 338mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	17% 9.45μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	3.1% 115g	4.25% 157g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Cooked Spelt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked 51% Whole Wheat Pasta or Cooked Spelt?

Lets compare vitamin content per 300 calories of Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.2 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.2 times more Vitamin B9 than Cooked Spelt.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Spelt have insufficient amounts of Vitamin B2
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 300 calories of Cooked 51% Whole Wheat Pasta have 6.8 times more Selenium than Cooked Spelt.
• While 300 kcal of Cooked Spelt contain 1.4 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Phosphorus, 2.3 times more Potassium and 1.4 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina and Cooked Spelt have similar amounts of macro-nutrients per 300 kcal
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.