Comparing Nutrients in 5 ounces Raw Spelt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	16.5% 479kcal	7.77% 225kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	34.4% 44.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	1.66% 1.2g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 0.28g	g per day for Men 19-50 years
Fiber	40% 15g	17% 6.52g	38g per day for Men 19-50 years
Protein	37% 20.7g	14.7% 8.25g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	6.52% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	10.6% 0.14mg	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	7.1% 28.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	0.94% 0.14mg	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	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	31.3% 0.28mg	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	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	63.6% 1.46mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	88% 48.5μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked 51% Whole Wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Spelt versus 5 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Raw Spelt have 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 5 ounces for Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 5 ounces of Raw Spelt have 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 5 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.9 times more Selenium than Uncooked Spelt.
• 5 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.