Comparing Nutrients in 7 ounces Cooked Spelt VS Corn Bran

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Corn Bran	9%	2%	89%

Macro Nutrients

	Cooked Spelt	Corn Bran	Recommended Dietary Allowance
Energy	8.7% 252kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	4.76% 0.81g	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	131% 170g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	413% 157g	38g per day for Men 19-50 years
Protein	19.5% 11g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Corn Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	23.2% 0.3mg	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	2% 7.94μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.44% 0.52mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	2% 20mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	54.7% 0.49mg	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	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	12% 0.28mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	3.57% 132g	0.25% 9.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Corn Bran per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Spelt vs Corn Bran:

• 7 ounces of Cooked Spelt have 10.3 times more Vitamin B1 and 3.3 times more Vitamin B9 than Corn Bran.
• While 7 oz of Crude Corn Bran contain 3.3 times more Vitamin B2, 1.9 times more Vitamin B6 and 1.6 times more Vitamin E than Cooked Spelt.
• Both Cooked Spelt and Corn Bran provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin E
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Cooked Spelt as well as Crude Corn Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Cooked Spelt vs Corn Bran:

• 7 ounces of Cooked Spelt have 7.8 times more Manganese, 2.1 times more Phosphorus and 3.3 times more Potassium than Corn Bran.
• While 7 oz of Crude Corn Bran contain 4.2 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium and 4.1 times more Selenium than Cooked Spelt.
• Both Cooked Spelt and Corn Bran contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Cooked Spelt lack sufficient amounts of Calcium
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Crude Corn Bran contain 1.8 times more Energy, 3.2 times more Carbohydrate, 20.3 times more Fiber and 1.5 times more Protein than Cooked Spelt.