Comparing Nutrients in 7 ounces Raw Spelt VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Raw Spelt	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	23% 671kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27% 35g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	12.5% 9.03g	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% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 8.7g	g per day for Men 19-50 years
Fiber	56% 21.2g	55% 21g	38g per day for Men 19-50 years
Protein	51.6% 29g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Raw Spelt have 4 times more Vitamin B1, 1.9 times more Vitamin B3, 4.7 times more Vitamin B5, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 6.9 times more Vitamin B2 and 32.9 times more Vitamin E than Uncooked Spelt.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

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

• 7 ounces of Raw Spelt have 1.2 times more Iron, 1.2 times more Manganese and 2.9 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.8 times more Calcium, 1.9 times more Copper, 2 times more Magnesium and 1.8 times more Potassium than Uncooked Spelt.
• Both Raw Spelt and Oil Roasted Almonds contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have more Omega 3, 4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Energy, 22.7 times more Fat, 10.4 times more Saturated Fat, 11.3 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Raw Spelt and Oil Roasted Almonds offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3