Comparing Nutrients in 7 ounces Raw Spelt VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Broccoli	27%	8%	65%

Macro Nutrients

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Energy	23% 671kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	10% 13g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 0.2g	g per day for Men 19-50 years
Fiber	56% 21.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	51.6% 29g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Broccoli	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	11% 0.097mg	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% 1.45mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	18% 0.42mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.8% 177g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 5.1 times more Vitamin B1, 10.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 1.4 times more Vitamin B9, more Vitamin C and 28.2 times more Vitamin K than Uncooked Spelt.
• Both Uncooked Spelt and Raw Broccoli have similar amounts of Vitamin B2 and Vitamin E per 7 oz.
• Both Uncooked Spelt as well as Raw Broccoli have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Raw Spelt vs Broccoli:

• Uncooked Spelt has 10.4 times more Copper, 6.1 times more Iron, 6.5 times more Magnesium, 14.2 times more Manganese, 6.1 times more Phosphorus, 1.2 times more Potassium, 4.7 times more Selenium and 8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.7 times more Calcium, 4.1 times more Sodium and 8.1 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 9.9 times more Energy, 6.6 times more Fat, 3.6 times more Saturated Fat, 24.3 times more Omega 6, 10.6 times more Carbohydrate, 4 times more Sugars, 4.1 times more Fiber and 5.2 times more Protein than Raw Broccoli.
• Both Uncooked Spelt and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Uncooked Spelt as well as Raw Broccoli have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.