Comparing Nutrients in 100 grams Raw Spelt VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Spelt	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 4.46g	g per day for Men 19-50 years
Fiber	28% 10.7g	26% 9.9g	38g per day for Men 19-50 years
Protein	26% 14.6g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	8.85% 0.12mg	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	12.3% 49μg	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	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.12% 4.5g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 1.9 times more Vitamin B1, 2 times more Vitamin B3, 3.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.3 times more Vitamin B2 and 30.1 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Raw Spelt vs Blanched Almonds:

• Uncooked Spelt has 1.4 times more Iron, 1.6 times more Manganese and 3.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 8.7 times more Calcium, 2 times more Copper, 2 times more Magnesium, 1.7 times more Potassium and 2.4 times more Sodium than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 16.3 times more Omega 3, 3.8 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21.6 times more Fat, 9.7 times more Saturated Fat, 10.4 times more Omega 6 and 1.5 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Blanched Almonds have similar amounts of Fiber per 100 g.
• Both Uncooked Spelt as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.