Comparing Nutrients in 7 ounces 51% whole wheat Pasta VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	24.8% 718kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	2.18% 0.7g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	107% 139g	130g per day for Men 19-50 years
Sugars	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	% 1.67g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 1.17g	g per day for Men 19-50 years
Fiber	52.7% 20g	56% 21.2g	38g per day for Men 19-50 years
Protein	48% 27g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	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	61.4% 0.74mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 15.8mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	29.3% 117μg	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	2.25% 0.34mg	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	82.6% 6.6mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	193% 4.45mg	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	81.4% 570mg	114% 796mg	700mg per day for Men 19-50 years
Potassium	21.4% 726mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	250% 138μg	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 51% whole wheat Pasta vs Raw Spelt:

• 7 ounces of 51% whole wheat Pasta have 1.7 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for 51% whole wheat Pasta vs Raw Spelt:

• 7 ounces of 51% whole wheat Pasta have 5.9 times more Selenium than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 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 Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt contain similar levels of Calcium, Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 1.4 times more Omega 6 and 2.6 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per seven ounces.