Comparing Nutrients in 100 grams Cooked Quinoa VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Cooked Quinoa	15%	14%	71%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Energy	4.14% 120kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	5.73% 0.97g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	54% 70g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	NA	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	NA	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	28% 10.7g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	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	10.5% 42μg	11.3% 45μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.2% 0.63mg	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Quinoa	Raw Spelt	Recommended Dietary Allowance
Calcium	1.7% 17mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	21.3% 0.19mg	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	18.6% 1.5mg	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	15.2% 64mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	21.7% 152mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	5.06% 172mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	1.94% 71.6g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Quinoa vs Raw Spelt:

• Uncooked Spelt contains 3.4 times more Vitamin B1, 16.6 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Cooked Quinoa vs Raw Spelt:

• Cooked Quinoa has 6.5 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 1.6 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium and 3 times more Zinc than Cooked Quinoa.

Comparison of macro-nutrients per 100 grams:

• Cooked Quinoa has 1.3 times more Omega 3 than Uncooked Spelt.
• While Uncooked Spelt contains 2.8 times more Energy, 1.3 times more Fat, 1.8 times more Saturated Fat, 3.3 times more Carbohydrate, 7.8 times more Sugars, 3.8 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• Both Cooked Quinoa and Uncooked Spelt have similar amounts of Omega 6 per 100 g.
• Both Cooked Quinoa as well as Uncooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.