Comparing Nutrients in 100 grams Raw Spelt VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Energy	11.7% 338kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	2.2% 2.85g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	0.52% 0.38g	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	0.33% 0.24g	0.23% 0.17g	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	% 0.84g	% 0.1g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.11g	g per day for Men 19-50 years
Fiber	28% 10.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	26% 14.6g	5.66% 3.17g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 131μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	7.63% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.44% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	20.8% 83μg	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	22.4% 20mg	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	5.27% 0.79mg	11% 1.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Broccoli Raab	Recommended Dietary Allowance
Calcium	2.7% 27mg	11% 108mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	4.67% 0.042mg	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	55.5% 4.44mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	17% 0.4mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.76% 196mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	2.2% 33mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.3% 11g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Broccoli Raab per 100 g

Compare the macro and micronutrient content in 100 g of Raw Spelt versus 100 g of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Spelt vs Broccoli Raab:

• 100 grams of Raw Spelt have 2.2 times more Vitamin B1, 5.6 times more Vitamin B3, 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain more Vitamin A, 1.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and 62.2 times more Vitamin K than Uncooked Spelt.
• Both Raw Spelt and Broccoli Raab provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Raw Spelt have insufficient amounts of Vitamin A and Vitamin C
• Both Uncooked Spelt as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Raw Spelt vs Broccoli Raab:

• 100 grams of Raw Spelt have 12.2 times more Copper, 2.1 times more Iron, 6.2 times more Magnesium, 7.6 times more Manganese, 5.5 times more Phosphorus, 2 times more Potassium, 11.7 times more Selenium and 4.3 times more Zinc than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 4 times more Calcium, 4.1 times more Sodium and 8.4 times more Water than Uncooked Spelt.
• 100 grams of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Spelt have 15.4 times more Energy, 5 times more Fat, 41.1 times more Omega 6, 24.6 times more Carbohydrate, 17.9 times more Sugars, 4 times more Fiber and 4.6 times more Protein than Broccoli Raab.
• While 100 g of Raw Broccoli Raab contain 2.9 times more Omega 3 than Uncooked Spelt.
• 100 grams of Broccoli Raab provide inadequate amounts of Energy and Omega 6