Comparing Nutrients in 100 grams Cooked 51% Whole Wheat Pasta VS Raw Spelt

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Energy	5.5% 159kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	54% 70g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	9.4% 6.82g	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	0.097% 0.07g	0.33% 0.24g	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	% 0.07g	% 0.84g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.59g	g per day for Men 19-50 years
Fiber	12% 4.6g	28% 10.7g	38g per day for Men 19-50 years
Protein	10.4% 5.82g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	13% 0.16mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.92% 0.1mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.46% 0.097mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	11.3% 45μg	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	0.67% 0.1mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta	Raw Spelt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	56.8% 0.51mg	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	20.6% 1.65mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	45% 1.03mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.7% 110mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	62% 34.2μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	10% 1.12mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	1.64% 60.7g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Raw Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked 51% Whole Wheat Pasta versus 100 g of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 100 g of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Raw Spelt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Cooked 51% Whole Wheat Pasta have insufficient amounts of Vitamin E

Comparing minerals per 100 grams for Cooked 51% Whole Wheat Pasta vs Raw Spelt:

• 100 grams of Cooked 51% Whole Wheat Pasta have 2.9 times more Selenium than Raw Spelt.
• While 100 g of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• 100 grams of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Uncooked Spelt contain 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.