Comparing Nutrients in 5 ounces Raw Spelt VS Boiled Cauliflower

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	16.5% 479kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	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	76.5% 99g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	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	0.47% 0.34g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.84g	NA	g per day for Men 19-50 years
Fiber	40% 15g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	37% 20.7g	4.66% 2.6g	56g per day for Men 19-50 years

Vitamins

	Raw 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	43% 0.52mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	3.63% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.8μg	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	7.47% 1.1mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	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	78.7% 6.3mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	8.14% 0.19mg	2.3mg per day for Men 19-50 years
Molybdenum	289% 130μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.2% 568mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Boiled Cauliflower per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw 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 Raw Spelt vs Boiled Cauliflower:

• 5 ounces of Raw Spelt have 8.7 times more Vitamin B1, 2.2 times more Vitamin B2, 16.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 11.3 times more Vitamin E than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain more Vitamin C and 3.8 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Boiled Cauliflower provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• 5 ounces of Boiled Cauliflower have insufficient amounts of Vitamin E
• Both Uncooked Spelt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Raw Spelt have 1.7 times more Calcium, 28.4 times more Copper, 13.9 times more Iron, 15.1 times more Magnesium, 22.6 times more Manganese, 12.5 times more Phosphorus, 2.7 times more Potassium, 19.5 times more Selenium and 19.3 times more Zinc than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 8.4 times more Water than Uncooked Spelt.
• 5 ounces of Boiled Cauliflower lack sufficient amounts of Calcium, Copper, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 14.7 times more Energy, 5.4 times more Fat, 23.9 times more Omega 6, 17.1 times more Carbohydrate, 3.3 times more Sugars, 4.7 times more Fiber and 7.9 times more Protein than Boiled Cauliflower.
• While 5 oz of Boiled and Drained Cauliflower contain 2.6 times more Omega 3 than Uncooked Spelt.
• 5 ounces of Boiled Cauliflower provide inadequate amounts of Energy and Omega 6