Comparing Nutrients in 5 ounces Raw Spelt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Roasted Almonds	Recommended Dietary Allowance
Energy	16.5% 479kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 6.73g	g per day for Men 19-50 years
Fiber	40% 15g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	37% 20.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Roasted Almonds	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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Spelt vs Roasted Almonds:

• Uncooked Spelt has 4.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.6 times more Vitamin B2 and 30.3 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Raw Spelt vs Roasted Almonds:

• Uncooked Spelt has 1.3 times more Manganese and 5.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt has 6.5 times more Omega 3, 3.3 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 21.6 times more Fat, 10.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.