Comparing Nutrients in 5 ounces Cooked Spelt VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	NA	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	NA	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.5% 5.53g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	14% 7.8g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	19% 0.25mg	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	4.6% 18.4μg	15.6% 62.4μg	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	69.8% 62.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.46% 0.37mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	2.83% 0.026mg	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	29.6% 2.37mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	8.14% 0.19mg	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	30.4% 213mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.55% 94g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Cauliflower per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Spelt vs Boiled Cauliflower:

• 5 ounces of Cooked Spelt have 2.5 times more Vitamin B1 and 6.3 times more Vitamin B3 than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• 5 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• Both Cooked Spelt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Spelt vs Boiled Cauliflower:

• 5 ounces of Cooked Spelt have 11.9 times more Copper, 5.2 times more Iron, 5.4 times more Magnesium, 8.3 times more Manganese, 4.7 times more Phosphorus, 6.7 times more Selenium and 7.4 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 1.4 times more Water than Cooked Spelt.
• Both Cooked Spelt and Boiled Cauliflower contain similar levels of Potassium per five ounces.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Cooked Spelt as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Spelt have 5.5 times more Energy, 6.4 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Boiled Cauliflower.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy