Comparing Nutrients in 300 calories Raw Spelt VS Broccoli Raab

Weight per 300 calories

• Raw Spelt: 88.8g
• Broccoli Raab: 1364g

Raw Spelt has 15.4 times more energy per 100g than Broccoli Raab. It has high energy density when compared to other foods. Raw Broccoli Raab having very low energy density.

Discover which food has more nutrients per 300 calories - Raw Spelt or Broccoli Raab?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	6.9% 6.7g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	161% 2.58g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	30% 39g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	7.15% 5.2g	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	0.29% 0.21g	3.2% 2.3g	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	% 0.75g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 1.5g	g per day for Men 19-50 years
Fiber	25% 9.5g	97% 37g	38g per day for Men 19-50 years
Protein	23% 13g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	198% 1786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	184% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	135% 1.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	30.8% 9.23μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	283% 1132μg	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	306% 275mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	2545% 3055μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.4% 24mg	147% 1473mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	63.6% 0.57mg	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	49.3% 3.94mg	365% 29mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	234% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	181% 81.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 356mg	142% 995mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	78.6% 2673mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	34% 1262g	3700g per day for Men 19-50 years

Raw Spelt VS Broccoli Raab Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Raw Spelt or Broccoli Raab?

Lets compare vitamin content per 300 calories of Raw Spelt vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain more Vitamin A, 6.8 times more Vitamin B1, 17.5 times more Vitamin B2, 2.7 times more Vitamin B3, 4.6 times more Vitamin B5, 11.4 times more Vitamin B6, 28.3 times more Vitamin B9, more Vitamin C, 31.5 times more Vitamin E and 956 times more Vitamin K than Uncooked Spelt.
• 300 calories of Raw Spelt have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Raw Spelt vs Broccoli Raab:

• 300 kcal of Raw Broccoli Raab contain 61.5 times more Calcium, 1.3 times more Copper, 7.4 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 7.8 times more Potassium, 1.3 times more Selenium, 63.4 times more Sodium, 3.6 times more Zinc and 129 times more Water than Uncooked Spelt.
• 300 calories of Raw Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Spelt have 2.7 times more Omega 6 and 1.6 times more Carbohydrate than Broccoli Raab.
• While 300 kcal of Raw Broccoli Raab contain 3.1 times more Fat, 44.7 times more Omega 3, 3.9 times more Fiber and 3.3 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Broccoli Raab offer comparable quantities of Energy and Sugars per 300 calories.
• 300 calories of Raw Spelt provide inadequate amounts of Omega 3
• 300 calories of Broccoli Raab provide inadequate amounts of Omega 6