Comparing Nutrients in 7 ounces Raw Spelt VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cauliflower	26%	8%	66%

Macro Nutrients

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Energy	23% 671kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	7.6% 9.86g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	5.23% 3.8g	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	2.66% 1.92g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 0g	g per day for Men 19-50 years
Fiber	56% 21.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	51.6% 29g	6.8% 3.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	26.5% 1.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	28% 0.37mg	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	28.3% 113μg	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	106% 96mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	25.6% 30.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cauliflower	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.05% 2μg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	13.4% 0.31mg	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	17.5% 593mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	0.59% 22g	4.94% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cauliflower per 7 oz

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

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

• 7 ounces of Raw Spelt have 7.3 times more Vitamin B1, 1.9 times more Vitamin B2, 13.5 times more Vitamin B3, 1.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.9 times more Vitamin E than Cauliflower.
• While 7 oz of Raw Cauliflower contain 1.3 times more Vitamin B9, more Vitamin C and 4.3 times more Vitamin K than Uncooked Spelt.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin C
• 7 ounces of Cauliflower have insufficient amounts of Vitamin E
• Both Uncooked Spelt as well as Raw Cauliflower have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Cauliflower:

• 7 ounces of Raw Spelt have 1.2 times more Calcium, 13.1 times more Copper, 10.6 times more Iron, 9.1 times more Magnesium, 19.2 times more Manganese, 9.1 times more Phosphorus, 1.3 times more Potassium, 19.5 times more Selenium and 12.1 times more Zinc than Cauliflower.
• While 7 oz of Raw Cauliflower contain 3.8 times more Sodium and 8.4 times more Water than Uncooked Spelt.
• 7 ounces of Cauliflower lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 13.5 times more Energy, 8.7 times more Fat, 4.3 times more Omega 3, 74.6 times more Omega 6, 14.1 times more Carbohydrate, 3.6 times more Sugars, 5.4 times more Fiber and 7.6 times more Protein than Cauliflower.
• 7 ounces of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6