Comparing Nutrients in 5 ounces Cooked 51% Whole Wheat Pasta VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Energy	7.77% 225kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	NA	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.4% 44.7g	29% 37.5g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	NA	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	0.14% 0.099g	NA	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	17% 6.52g	14.5% 5.53g	38g per day for Men 19-50 years
Protein	14.7% 8.25g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.2% 0.15mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.52% 0.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.1% 28.3μg	4.6% 18.4μg	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	0.94% 0.14mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Cooked Spelt	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	31.3% 0.28mg	34% 0.3mg	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	29.2% 2.34mg	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	63.6% 1.46mg	67.2% 1.55mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.3% 156mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	88% 48.5μg	10.3% 5.67μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	2.33% 86g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Cooked Spelt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked 51% Whole Wheat Pasta versus 5 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 5 ounces of Cooked 51% Whole Wheat Pasta have 1.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Spelt.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt provide similar amounts of Vitamin B3 per five ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked 51% Whole Wheat Pasta vs Cooked Spelt:

• 5 ounces of Cooked 51% Whole Wheat Pasta have 8.6 times more Selenium than Cooked Spelt.
• While 5 oz of Cooked Spelt contain 1.4 times more Phosphorus and 1.9 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt contain similar levels of Copper, Iron, Magnesium, Manganese and Zinc per five ounces.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina as well as Cooked Spelt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked 51% Whole Wheat Pasta have 1.3 times more Energy than Cooked Spelt.
• Both Cooked 51% Whole Wheat Pasta and Cooked Spelt offer comparable quantities of Carbohydrate, Fiber and Protein per five ounces.