Comparing Nutrients in 7 ounces Raw Spelt VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	23% 671kcal	11% 316kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	1.5% 0.47g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	6.36% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	48% 62.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	2.33% 1.7g	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	0.19% 0.14g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 0.4g	g per day for Men 19-50 years
Fiber	56% 21.2g	24% 9.13g	38g per day for Men 19-50 years
Protein	51.6% 29g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	15% 0.19mg	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	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.5% 1.57mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	44% 0.39mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	89% 2.05mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.26% 120g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked 51% Whole Wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Spelt versus 7 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 7 ounces of Raw Spelt have 2.3 times more Vitamin B1, 2.4 times more Vitamin B3, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.3 times more Vitamin B9 and 7.9 times more Vitamin E than Cooked 51% Whole Wheat Pasta.
• Both Raw Spelt and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 7 ounces for Raw Spelt vs Cooked 51% Whole Wheat Pasta:

• 7 ounces of Raw Spelt have 2.3 times more Calcium, 2.6 times more Copper, 2.7 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium and 2.9 times more Zinc than Cooked 51% Whole Wheat Pasta.
• While 7 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 2.9 times more Selenium than Uncooked Spelt.
• 7 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 2.1 times more Energy, 1.6 times more Fat, 1.7 times more Omega 3, 2.2 times more Omega 6, 2.2 times more Carbohydrate, 8 times more Sugars, 2.3 times more Fiber and 2.5 times more Protein than Cooked 51% Whole Wheat Pasta.