Comparing Nutrients in 5 ounces Corn VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Corn	Raw Spelt	Recommended Dietary Allowance
Energy	18% 517kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	6.93% 6.7g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.95g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	17.5% 2.97g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	76.5% 99g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	13.3% 9.67g	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	NA	0.47% 0.34g	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	NA	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.84g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	40% 15g	38g per day for Men 19-50 years
Protein	24% 13.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Corn	Raw Spelt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.5% 0.55mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68% 0.88mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.73% 27μg	16% 63.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.63% 0.69mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Corn	Raw Spelt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	80.5% 0.72mg	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	48% 3.84mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	0.42% 15.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Corn VS Raw Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Corn versus 5 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Corn vs Raw Spelt:

• 5 ounces of Corn have 1.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.6 times more Vitamin E and 12 times more Vitamin K than Yellow Corn Grain .
• Both Corn and Raw Spelt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Corn have insufficient amounts of Vitamin K
• Both Yellow Corn Grain as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Corn vs Raw Spelt:

• 5 ounces of Corn have 1.3 times more Selenium and 4.4 times more Sodium than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Yellow Corn Grain .
• Both Corn and Raw Spelt contain similar levels of Magnesium per five ounces.
• 5 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Corn have 2 times more Fat, 1.6 times more Saturated Fat and 1.8 times more Omega 6 than Raw Spelt.
• While 5 oz of Uncooked Spelt contain 10.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Yellow Corn Grain .
• Both Corn and Raw Spelt offer comparable quantities of Energy, Omega 3 and Carbohydrate per five ounces.