Comparing Nutrients in 5 ounces Raw Spelt VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Almond paste	8%	52%	40%

Macro Nutrients

	Raw Spelt	Almond paste	Recommended Dietary Allowance
Energy	16.5% 479kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	46.5% 7.9g	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	52% 67.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	71% 51.4g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	37% 20.7g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	3.93% 0.051mg	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	26% 103μg	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	0.16% 0.14mg	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	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Almond paste	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	71.5% 0.64mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	52.8% 1.2mg	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	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Spelt vs Almond paste:

• 5 ounces of Raw Spelt have 4.4 times more Vitamin B1, 4.8 times more Vitamin B3, 9.5 times more Vitamin B5, 6.4 times more Vitamin B6 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 3.7 times more Vitamin B2, 1.6 times more Vitamin B9 and 17.1 times more Vitamin E than Uncooked Spelt.
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Raw Spelt vs Almond paste:

• 5 ounces of Raw Spelt have 2.8 times more Iron, 3.5 times more Manganese, 1.6 times more Phosphorus, 1.2 times more Potassium, 2.8 times more Selenium and 2.2 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 6.4 times more Calcium than Uncooked Spelt.
• Both Raw Spelt and Almond paste contain similar levels of Copper and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 1.5 times more Carbohydrate, 2.2 times more Fiber and 1.6 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.4 times more Energy, 11.4 times more Fat, 6.5 times more Saturated Fat, 3.1 times more Omega 3, 4.7 times more Omega 6 and 5.3 times more Sugars than Uncooked Spelt.