Comparing Nutrients in 7 ounces Raw Spelt VS Corn Bran

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Energy	23% 671kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	1.9% 1.83g	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	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	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	107% 139g	131% 170g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	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	413% 157g	38g per day for Men 19-50 years
Protein	51.6% 29g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Raw 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	60% 0.72mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	34% 5.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	23.2% 0.3mg	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	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	10.5% 1.57mg	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn Bran	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	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	110% 8.8mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	12% 0.28mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	2.57% 87.3mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	59.5% 32.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.25% 9.35g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw 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 Raw Spelt vs Corn Bran:

• 7 ounces of Raw Spelt have 36.4 times more Vitamin B1, 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6, 11.3 times more Vitamin B9, 1.9 times more Vitamin E and 12 times more Vitamin K than Corn Bran.
• Both Raw Spelt and Corn Bran provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Corn Bran have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin K
• Both Uncooked 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 Raw Spelt vs Corn Bran:

• 7 ounces of Raw Spelt have 2.1 times more Copper, 1.6 times more Iron, 2.1 times more Magnesium, 21.3 times more Manganese, 5.6 times more Phosphorus, 8.8 times more Potassium and 2.1 times more Zinc than Corn Bran.
• While 7 oz of Crude Corn Bran contain 1.6 times more Calcium and 1.4 times more Selenium than Uncooked Spelt.
• 7 ounces of Corn Bran lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 1.5 times more Energy, 2.6 times more Fat, 5 times more Omega 3, 2.9 times more Omega 6, more Sugars and 1.7 times more Protein than Corn Bran.
• While 7 oz of Crude Corn Bran contain 7.4 times more Fiber than Uncooked Spelt.
• Both Raw Spelt and Corn Bran offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Corn Bran provide inadequate amounts of Omega 3