Comparing Nutrients in 300 calories Raw Spelt VS Corn

Weight per 300 calories

• Raw Spelt: 88.8g
• Corn: 82.2g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Corn	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.34% 0.053g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	10% 1.72g	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	47% 61g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	0.73% 0.53g	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	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	25% 9.5g	15.8% 6g	38g per day for Men 19-50 years
Protein	23% 13g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	12.7% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	18.6% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	6.97% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	39.3% 0.51mg	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	3.9% 15.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.67% 0.7mg	2.7% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn	Recommended Dietary Allowance
Calcium	2.4% 24mg	0.58% 5.75mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	28.7% 0.26mg	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	28% 2.23mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	17.3% 0.4mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	6.94% 236mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.9% 28.8mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	0.23% 8.52g	3700g per day for Men 19-50 years

Raw Spelt VS Corn Nutrients Per 300 Kcal

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

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

• 300 calories of Raw Spelt have 2 times more Vitamin B3, 2.7 times more Vitamin B5 and 2.6 times more Vitamin B9 than Corn.
• While 300 kcal of Yellow Corn Grain contain 1.6 times more Vitamin B2 and 2.5 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Corn provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Corn have insufficient amounts of Vitamin B9
• Both Uncooked Spelt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Raw Spelt vs Corn:

• 300 calories of Raw Spelt have 1.8 times more Copper, 1.8 times more Iron, 6.6 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 1.6 times more Zinc than Corn.
• Both Raw Spelt and Corn contain similar levels of Magnesium and Selenium per 300 calories.
• Both Uncooked Spelt as well as Yellow Corn Grain lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Raw Spelt have 11.5 times more Sugars, 1.6 times more Fiber and 1.7 times more Protein than Corn.
• While 300 kcal of Yellow Corn Grain contain 1.6 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Corn offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Uncooked Spelt as well as Yellow Corn Grain provide inadequate amounts of Omega 3 in 300 calories.