Comparing Nutrients in 100 grams Raw Spelt VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Spelt	Roasted Almonds	Recommended Dietary Allowance
Energy	11.7% 338kcal	20.6% 598kcal	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	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	16% 21g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 4.75g	g per day for Men 19-50 years
Fiber	28% 10.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	26% 14.6g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Roasted 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.7% 27mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 4.7 times more Vitamin B1, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.6 times more Vitamin B2 and 30.3 times more Vitamin E than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Uncooked Spelt has 1.3 times more Manganese and 5.9 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Calcium, 2.2 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Iron, Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 6.5 times more Omega 3, 3.3 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 21.6 times more Fat, 10.1 times more Saturated Fat, 10.9 times more Omega 6 and 1.4 times more Protein than Uncooked Spelt.
• Both Uncooked Spelt and Dry Roasted Almonds have similar amounts of Fiber per 100 g.
• Both Uncooked Spelt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.