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

Weight per 300 calories

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

Raw Spelt has 2.1 times more energy per 100g than Cooked 51% Whole Wheat Pasta. It has high energy density when compared to other foods. Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.22% 2.16g	2.9% 2.83g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	6.23% 1.06g	6.05% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	45.7% 59.5g	130g per day for Men 19-50 years
Sugars	8.35% 6.05g	2.2% 1.6g	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	0.18% 0.13g	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	% 0.13g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 0.38g	g per day for Men 19-50 years
Fiber	25% 9.5g	23% 8.68g	38g per day for Men 19-50 years
Protein	23% 13g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	24.7% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.68% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	14% 0.18mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	4.67% 0.7mg	1.26% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.66% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.26% 22.6mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	41.7% 0.38mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28.7% 121mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	84.7% 1.95mg	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	29.6% 208mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	4.27% 145mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	117% 64.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	26.5% 2.9mg	19.2% 2.1mg	11mg per day for Men 19-50 years
Water	0.26% 9.8g	3.1% 115g	3700g per day for Men 19-50 years

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

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

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

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

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

• 300 calories of Raw Spelt have 1.2 times more Copper, 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 51% Whole Wheat Pasta.
• While 300 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.2 times more Selenium than Uncooked Spelt.
• 300 calories of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Potassium
• Both Uncooked Spelt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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