Comparing Nutrients in 500 calories Cooked 51% Whole Wheat Pasta VS Raw Spelt

Weight per 500 calories

• Cooked 51% Whole Wheat Pasta: 315g
• Raw Spelt: 148g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	7.67% 0.12g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	10.4% 1.76g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.2% 99g	80% 104g	130g per day for Men 19-50 years
Sugars	3.7% 2.67g	14% 10g	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	0.3% 0.22g	0.49% 0.36g	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	% 0.22g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 0.63g	% 0.87g	g per day for Men 19-50 years
Fiber	38% 14.5g	41.7% 16g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	38.5% 21.6g	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	41% 0.49mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.7% 9.08mg	63.3% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.5% 0.31mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	51.3% 15.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.7% 63μg	16.6% 66.6μg	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	2.1% 0.31mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.44% 5.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	69.5% 0.63mg	84% 0.76mg	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	65% 5.2mg	82% 6.57mg	8mg per day for Men 19-50 years
Magnesium	33.7% 142mg	48% 201mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	302% 136μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	49.4% 346mg	84.7% 593mg	700mg per day for Men 19-50 years
Potassium	7.12% 242mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	196% 108μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	5.16% 191g	0.44% 16.3g	3700g per day for Men 19-50 years

Cooked 51% Whole Wheat Pasta VS Raw Spelt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked 51% Whole Wheat Pasta or Raw Spelt?

Lets compare vitamin content per 500 calories of Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 500 calories of Cooked 51% Whole Wheat Pasta have 1.9 times more Vitamin B2 than Raw Spelt.
• While 500 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 500 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Spelt have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 500 calories of Cooked 51% Whole Wheat Pasta have 6.2 times more Selenium than Raw Spelt.
• While 500 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 500 calories.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Uncooked Spelt provide inadequate amounts of Omega 3 in 500 calories.