Comparing Nutrients in 5 ounces Raw Spelt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	16.5% 479kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	3.55% 3.44g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	7.2% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	76.5% 99g	79.7% 104g	130g per day for Men 19-50 years
Sugars	13.3% 9.67g	5.1% 3.7g	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	0.39% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0.84g	% 0.85g	g per day for Men 19-50 years
Fiber	40% 15g	37.7% 14.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.6% 9.7mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	30.5% 0.4mg	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	21% 83.6μg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.25% 5.1μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	67% 0.6mg	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	59% 4.72mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	138% 3.18mg	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	58% 407mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	15.3% 519mg	3400mg per day for Men 19-50 years
Selenium	30% 16.6μg	179% 98μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS 51% whole wheat Pasta per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Spelt versus 5 oz of 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 51% whole wheat Pasta:

• 5 ounces of Raw Spelt have 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Raw Spelt vs 51% whole wheat Pasta:

• 5 ounces of Raw Spelt have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than 51% whole wheat Pasta.
• While 5 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta contain similar levels of Calcium, Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Spelt have 1.4 times more Omega 6 and 2.6 times more Sugars than 51% whole wheat Pasta.
• Both Raw Spelt and 51% whole wheat Pasta offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per five ounces.