Comparing Nutrients in 500 calories Raw Spelt VS 51% whole wheat Pasta

Weight per 500 calories

• Raw Spelt: 148g
• 51% whole wheat Pasta: 138g

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

Discover which food has more nutrients per 500 calories - Raw Spelt or 51% whole wheat Pasta?

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Spelt	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	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	7.03% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	77.7% 101g	130g per day for Men 19-50 years
Sugars	14% 10g	4.95% 3.6g	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	0.49% 0.36g	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 0.83g	g per day for Men 19-50 years
Fiber	41.7% 16g	36.7% 14g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	68.6% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	29.7% 0.39mg	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	20.4% 81.5μg	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	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	1.04% 1.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	4% 40mg	3.73% 37.3mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	65.4% 0.59mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	34.2% 144mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	135% 3.1mg	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	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	15% 506mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	174% 96μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.33% 12.2g	3700g per day for Men 19-50 years

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

Discover which food has more nutrients per 500 calories - Raw Spelt or 51% whole wheat Pasta?

Lets compare vitamin content per 500 calories of Raw Spelt vs 51% whole wheat Pasta:

• 500 calories of Raw Spelt have 1.4 times more Vitamin B5 than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.6 times more Vitamin B2 than Uncooked Spelt.
• Both Raw Spelt and 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 Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs 51% whole wheat Pasta:

• 500 calories of Raw Spelt have 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than 51% whole wheat Pasta.
• While 500 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.5 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta contain similar levels of Potassium per 500 calories.
• Both Uncooked Spelt as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 1.5 times more Omega 6 and 2.8 times more Sugars than 51% whole wheat Pasta.
• Both Raw Spelt and 51% whole wheat Pasta offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Dry 51% whole wheat Pasta with Unenriched Semolina provide inadequate amounts of Omega 3 in 500 calories.