Comparing Nutrients in 7 ounces Raw Spelt VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Raw Spelt	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	23% 671kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	4.02% 2.9g	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	0.66% 0.48g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	51.6% 29g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	46.6% 187μg	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	151% 136mg	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	10.5% 1.57mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	7.94% 0.071mg	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	110% 8.8mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	22% 0.51mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Frozen Broccoli Spears per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Spelt versus 7 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Spelt vs Frozen Broccoli Spears:

• 7 ounces of Raw Spelt have 5.1 times more Vitamin B1, 14.8 times more Vitamin B3, 4.4 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain more Vitamin A, 2.1 times more Vitamin B9, more Vitamin C, 1.7 times more Vitamin E and 28.2 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Frozen Broccoli Spears:

• 7 ounces of Raw Spelt have 14.2 times more Copper, 6.2 times more Iron, 8.5 times more Magnesium, 11.7 times more Manganese, 6.8 times more Phosphorus, 1.6 times more Potassium, 6.2 times more Selenium and 9.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.5 times more Calcium and 8.2 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 11.7 times more Energy, 7.1 times more Fat, 32.2 times more Omega 6, 13.1 times more Carbohydrate, 4.6 times more Sugars, 3.6 times more Fiber and 4.8 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 1.9 times more Omega 3 than Uncooked Spelt.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6