Comparing Nutrients in 100 grams Raw Spelt VS Corn

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Corn	10%	11%	79%

Macro Nutrients

	Raw Spelt	Corn	Recommended Dietary Allowance
Energy	11.7% 338kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	57% 74.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	0.88% 0.64g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	19.2% 7.3g	38g per day for Men 19-50 years
Protein	26% 14.6g	17% 9.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	8.5% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	48% 0.62mg	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	4.75% 19μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.27% 0.79mg	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Corn	Recommended Dietary Allowance
Calcium	2.7% 27mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	35% 0.31mg	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	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	21% 0.49mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	8.44% 287mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	2.33% 35mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.28% 10.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Corn per 100 g

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

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

• 100 grams of Raw Spelt have 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B9, 1.6 times more Vitamin E and 12 times more Vitamin K than Corn.
• While 100 g of Yellow Corn Grain contain 1.8 times more Vitamin B2 and 2.7 times more Vitamin B6 than Uncooked Spelt.
• Both Raw Spelt and Corn provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Corn have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Yellow Corn Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Raw Spelt vs Corn:

• 100 grams of Raw Spelt have 3.9 times more Calcium, 1.6 times more Copper, 1.6 times more Iron, 6.2 times more Manganese, 1.9 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Corn.
• While 100 g of Yellow Corn Grain contain 1.3 times more Selenium and 4.4 times more Sodium than Uncooked Spelt.
• Both Raw Spelt and Corn contain similar levels of Magnesium per 100 grams.
• 100 grams of Corn lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Spelt have 10.7 times more Sugars, 1.5 times more Fiber and 1.5 times more Protein than Corn.
• While 100 g of Yellow Corn Grain contain 2 times more Fat, 1.6 times more Saturated Fat and 1.8 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Corn offer comparable quantities of Energy, Omega 3 and Carbohydrate per 100 grams.