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

Weight per 500 calories

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

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

Minerals

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

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

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

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

• 500 calories of Raw Spelt have 2.2 times more Vitamin B5 than Cooked 51% Whole Wheat Pasta.
• While 500 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 500 calories.
• Both Uncooked Spelt as well as Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina have insufficient amounts of Vitamin E in 500 calories.

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

• 500 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 500 kcal of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 6.2 times more Selenium than Uncooked Spelt.
• 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

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