Comparing Nutrients in 7 ounces Raw Spelt VS Corn

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Corn	10%	11%	79%

Macro Nutrients

	Raw Spelt	Corn	Recommended Dietary Allowance
Energy	23% 671kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	4.14% 1.32g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	113% 147g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	1.75% 1.27g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	51.6% 29g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	63.7% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	95% 1.23mg	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	9.43% 37.7μg	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	6.5% 0.97mg	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	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	69.2% 0.62mg	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	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	42% 0.96mg	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	59.5% 417mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	16.8% 570mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	56% 30.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn per 7 oz

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

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

• 7 ounces of Raw Spelt have 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.6 times more Vitamin E and 12 times more Vitamin K than Corn.
• While 7 oz of Yellow Corn Grain contain 1.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Corn provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Corn have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Corn:

• 7 ounces of Raw Spelt have 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Corn.
• While 7 oz of Yellow Corn Grain contain 1.3 times more Selenium and 4.4 times more Sodium than Uncooked Spelt.
• Both Raw Spelt and Corn contain similar levels of Magnesium per seven ounces.
• 7 ounces of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 10.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Corn.
• While 7 oz of Yellow Corn Grain contain 2 times more Fat, 1.6 times more Saturated Fat and 1.8 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Corn offer comparable quantities of Energy, Omega 3 and Carbohydrate per seven ounces.