Comparing Nutrients in 5 ounces Cooked Quinoa VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Energy	5.87% 170kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	7.53% 0.12g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	8.12% 1.4g	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	23.2% 30g	76.5% 99g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	10.4% 3.97g	40% 15g	38g per day for Men 19-50 years
Protein	11% 6.24g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.65% 0.58mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	15% 59.5μg	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	5.95% 0.89mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Calcium	2.4% 24mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	26.4% 2.1mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	21.6% 91mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	30.8% 215mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	7.17% 244mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.74% 102g	0.42% 15.6g	3700g per day for Men 19-50 years

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

• Uncooked Spelt contains 3.4 times more Vitamin B1, 16.6 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Vitamin B2 and Vitamin B9 per 5 oz.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Cooked Quinoa vs Raw Spelt:

• Cooked Quinoa has 6.5 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 1.6 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium and 3 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 5 ounces:

• Cooked Quinoa has 1.3 times more Omega 3 than Uncooked Spelt.
• While Uncooked Spelt contains 2.8 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat, 3.3 times more Carbohydrate, 7.8 times more Sugars, 3.8 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Omega 6 per 5 oz.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.