Comparing Nutrients in 7 ounces Cooked 51% Whole Wheat Pasta VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	11% 316kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.47g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.36% 1.1g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	107% 139g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	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	0.19% 0.14g	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	% 0.14g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 1.17g	g per day for Men 19-50 years
Fiber	24% 9.13g	56% 21.2g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	22.3% 89.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	1.32% 0.2mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	2.4% 24mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	41% 3.27mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	31% 218mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.26% 120g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked 51% Whole Wheat Pasta versus 7 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 7 oz of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 7 ounces of Cooked 51% Whole Wheat Pasta have 2.9 times more Selenium than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 7 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.