Comparing Nutrients in 100 calories 51% whole wheat Pasta VS Raw Spelt

Weight per 100 calories

• 51% whole wheat Pasta: 27.6g
• Raw Spelt: 29.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Raw Spelt?

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Raw Spelt	16%	6%	78%

Macro Nutrients

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	2.8% 2g	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	0.076% 0.055g	0.098% 0.071g	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	% 0.055g	% 0.25g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0.17g	g per day for Men 19-50 years
Fiber	7.34% 2.8g	8.33% 3.17g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.54% 0.1mg	8.97% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.1% 0.053mg	2.57% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	12.7% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.95% 0.077mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.3% 3.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.07% 16.3μg	3.33% 13.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	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	0.31% 0.047mg	1.56% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0.89% 1.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	0.75% 7.46mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.8% 0.15mg	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	11.5% 0.92mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	6.84% 28.7mg	9.6% 40.2mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	38.4% 0.88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	60.4% 27μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79.3mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	35% 19μg	6.3% 3.46μg	55μg per day for Men 19-50 years
Sodium	0.2% 3.04mg	0.16% 2.37mg	1500mg per day for Men 19-50 years
Zinc	6.03% 0.66mg	8.82% 0.97mg	11mg per day for Men 19-50 years
Water	0.066% 2.44g	0.088% 3.26g	3700g per day for Men 19-50 years

51% Whole Wheat Pasta VS Raw Spelt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - 51% whole wheat Pasta or Raw Spelt?

Lets compare vitamin content per 100 calories of 51% whole wheat Pasta vs Raw Spelt:

• 100 calories of 51% whole wheat Pasta have 1.6 times more Vitamin B2 and 1.2 times more Vitamin B9 than Raw Spelt.
• While 100 kcal of Uncooked Spelt contain 1.4 times more Vitamin B5 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Spelt have insufficient amounts of Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for 51% whole wheat Pasta vs Raw Spelt:

• 100 calories of 51% whole wheat Pasta have 5.5 times more Selenium than Raw Spelt.
• While 100 kcal of Uncooked Spelt contain 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt contain similar levels of Potassium per 100 calories.
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Spelt lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Uncooked Spelt contain 1.5 times more Omega 6 and 2.8 times more Sugars than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Raw Spelt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 100 calories.
• 100 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6
• Both Dry 51% whole wheat Pasta with Unenriched Semolina as well as Uncooked Spelt provide inadequate amounts of Omega 3 in 100 calories.