Comparing Nutrients in 7 ounces Almonds VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Almonds	Raw Spelt	Recommended Dietary Allowance
Energy	39.6% 1149kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	107% 139g	130g per day for Men 19-50 years
Sugars	12% 8.63g	18.7% 13.5g	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	0.3% 0.22g	0.66% 0.48g	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	% 0.34g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 1.17g	g per day for Men 19-50 years
Fiber	65.3% 25g	56% 21.2g	38g per day for Men 19-50 years
Protein	75% 42g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Almonds	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	22.3% 89.3μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	339% 51mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Raw Spelt	Recommended Dietary Allowance
Calcium	53.4% 534mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	113% 1mg	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	92% 7.36mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	405% 182μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Raw Spelt:

• Almonds have 10.1 times more Vitamin B2, 5.5 times more Vitamin B7 and 32.4 times more Vitamin E than Uncooked Spelt.
• While Uncooked Spelt contains 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Uncooked Spelt have similar amounts of Vitamin B9 per 7 oz.
• Both Almonds as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Raw Spelt:

• Almonds have 10 times more Calcium, 2 times more Copper, 2 times more Magnesium and 1.9 times more Potassium than Uncooked Spelt.
• While Uncooked Spelt contains 1.4 times more Manganese, 2 times more Molybdenum and 2.9 times more Selenium than Almonds.
• Both Almonds and Uncooked Spelt have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 1.7 times more Energy, 20.5 times more Fat, 9.4 times more Saturated Fat, 10.3 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• While Uncooked Spelt contains 21.7 times more Omega 3, 3.3 times more Carbohydrate and 1.6 times more Sugars than Almonds.
• Both Almonds and Uncooked Spelt have similar amounts of Fiber per 7 oz.
• Both Almonds as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.