Comparing Nutrients in 7 ounces Raw Spelt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Roasted Almonds	Recommended Dietary Allowance
Energy	23% 671kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	32% 41.7g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 9.43g	g per day for Men 19-50 years
Fiber	56% 21.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	51.6% 29g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Roasted Almonds	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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	183% 2.38mg	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	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 4.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.6 times more Vitamin B2 and 30.3 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Raw Spelt vs Roasted Almonds:

• Uncooked Spelt has 1.3 times more Manganese and 5.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Uncooked Spelt has 6.5 times more Omega 3, 3.3 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 21.6 times more Fat, 10.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.