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

Weight per 300 calories

• Cooked 51% Whole Wheat Pasta: 189g
• Raw Spelt: 88.8g

Uncooked Spelt has 2.1 times more energy per unit of mass than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina, which is high in comparison to other foods. Cooked 51% Whole Wheat Pasta having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.83g	2.22% 2.16g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.05% 1.03g	6.23% 1.06g	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% 62.3g	130g per day for Men 19-50 years
Sugars	2.2% 1.6g	8.35% 6.05g	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	0.29% 0.21g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 0.52g	g per day for Men 19-50 years
Fiber	23% 8.68g	25% 9.5g	38g per day for Men 19-50 years
Protein	19.6% 11g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw 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	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	7.7% 0.1mg	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	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	30.8% 9.23μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	10% 40μg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.66% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	2.26% 22.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	50.4% 0.45mg	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	28.7% 121mg	420mg per day for Men 19-50 years
Manganese	84.7% 1.95mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	181% 81.6μg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	4.27% 145mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	117% 64.5μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	19.2% 2.1mg	26.5% 2.9mg	11mg per day for Men 19-50 years
Water	3.1% 115g	0.26% 9.8g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 1.9 times more Vitamin B2 than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 2.2 times more Vitamin B5 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Spelt have insufficient amounts of Vitamin E in 300 calories.

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

• 300 calories of Cooked 51% Whole Wheat Pasta have 6.2 times more Selenium than Raw Spelt.
• While 300 kcal of Uncooked Spelt contain 1.3 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.4 times more Potassium and 1.4 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt contain similar levels of Copper per 300 calories.
• 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 Uncooked Spelt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Uncooked Spelt contain 3.8 times more Sugars than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt offer comparable quantities of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Spelt provide inadequate amounts of Omega 3 in 300 calories.