Comparing Nutrients in 5 ounces Cooked Spelt VS 51% whole wheat Pasta

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	6.2% 180kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	NA	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	NA	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	79.7% 104g	130g per day for Men 19-50 years
Sugars	NA	5.1% 3.7g	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	0.39% 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	NA	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	14.5% 5.53g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	14% 7.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	12% 0.15mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	30.5% 0.4mg	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	21% 83.6μg	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	2.46% 0.37mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	67% 0.6mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	138% 3.18mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS 51% whole wheat Pasta per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Spelt vs 51% whole wheat Pasta:

• 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.6 times more Vitamin B1, 6.4 times more Vitamin B2, 3.1 times more Vitamin B3, 3.5 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Spelt vs 51% whole wheat Pasta:

• 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.7 times more Calcium, 2 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium, 17.4 times more Selenium and 1.9 times more Zinc than Cooked Spelt.
• 5 ounces of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.9 times more Energy, 3.2 times more Fat, 2.8 times more Carbohydrate, 2.6 times more Fiber and 2.5 times more Protein than Cooked Spelt.