Comparing Nutrients in 7 ounces Cooked Spelt VS Boiled Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Boiled Cauliflower	26%	15%	59%

Macro Nutrients

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	NA	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20.7% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.4% 52.5g	6.27% 8.16g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	12% 4.56g	38g per day for Men 19-50 years
Protein	19.5% 11g	6.52% 3.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	7.94% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	5.1% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	22% 87.3μg	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	98% 88mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Cauliflower	Recommended Dietary Allowance
Calcium	2% 20mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	3.97% 0.036mg	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	41.4% 3.3mg	7.94% 0.64mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	11.4% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.57% 132g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Cauliflower per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Spelt versus 7 oz of Boiled Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Spelt vs Boiled Cauliflower:

• 7 ounces of Cooked Spelt have 2.5 times more Vitamin B1 and 6.3 times more Vitamin B3 than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.7 times more Vitamin B2, 2.2 times more Vitamin B6, 3.4 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• Both Cooked Spelt as well as Boiled and Drained Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Cooked Spelt vs Boiled Cauliflower:

• 7 ounces of Cooked Spelt have 11.9 times more Copper, 5.2 times more Iron, 5.4 times more Magnesium, 8.3 times more Manganese, 4.7 times more Phosphorus, 6.7 times more Selenium and 7.4 times more Zinc than Boiled Cauliflower.
• While 7 oz of Boiled and Drained Cauliflower contain 1.4 times more Water than Cooked Spelt.
• Both Cooked Spelt and Boiled Cauliflower contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Cauliflower lack sufficient amounts of Copper, Selenium and Zinc
• Both Cooked Spelt as well as Boiled and Drained Cauliflower lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Spelt have 5.5 times more Energy, 6.4 times more Carbohydrate, 1.7 times more Fiber and 3 times more Protein than Boiled Cauliflower.
• 7 ounces of Boiled Cauliflower provide inadequate amounts of Energy