Comparing Nutrients in 5 ounces Raw Spelt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Energy	16.5% 479kcal	11% 318kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	3.4% 0.58g	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	93% 121g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	0% 0g	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	295% 112g	38g per day for Men 19-50 years
Protein	37% 20.7g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.63% 5.67μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	16.6% 0.22mg	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	1.4% 5.67μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.47% 1.1mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	39% 0.35mg	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	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	8.63% 0.2mg	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	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	1.83% 62.4mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	42.5% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.18% 6.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn Bran per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Spelt versus 5 oz of Corn Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Spelt vs Corn Bran:

• 5 ounces of Raw Spelt have 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Corn Bran.
• Both Raw Spelt and Corn Bran provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Uncooked Spelt as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raw Spelt vs Corn Bran:

• 5 ounces of Raw Spelt have 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Corn Bran.
• While 5 oz of Crude Corn Bran contain 1.6 times more Calcium and 1.4 times more Selenium than Uncooked Spelt.
• 5 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Corn Bran.
• While 5 oz of Crude Corn Bran contain 7.4 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Corn Bran offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Corn Bran provide inadequate amounts of Omega 3