Comparing Nutrients in 5 ounces Raw Spelt VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Raw Spelt	Dried Beechnuts	Recommended Dietary Allowance
Energy	16.5% 479kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	153% 26g	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	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	NA	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	NA	38g per day for Men 19-50 years
Protein	37% 20.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Dried Beechnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	74.6% 0.97mg	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	40% 160μg	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	24.4% 22mg	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	7.47% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	106% 0.95mg	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	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	82.6% 1.9mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Dried Beechnuts per 5 oz

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

Lets compare vitamin content per 5 ounces of Raw Spelt vs Dried Beechnuts:

• 5 ounces of Raw Spelt have 7.8 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.3 times more Vitamin B2, 3 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Uncooked Spelt.
• Both Raw Spelt and Dried Beechnuts provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Raw Spelt have insufficient amounts of Vitamin C
• Both Uncooked Spelt as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Raw Spelt vs Dried Beechnuts:

• 5 ounces of Raw Spelt have 27 times more Calcium, 1.8 times more Iron, more Magnesium, 2.2 times more Manganese, more Phosphorus and 9.1 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.3 times more Copper, 2.6 times more Potassium and 4.8 times more Sodium than Uncooked Spelt.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 2.1 times more Carbohydrate and 2.4 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.7 times more Energy, 20.6 times more Fat, 14.1 times more Saturated Fat, 26.2 times more Omega 3 and 15.4 times more Omega 6 than Uncooked Spelt.