Comparing Nutrients in 100 grams Raw Spelt VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	11.7% 338kcal	12.5% 362kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	3.88% 0.062g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	56.2% 73g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	3.6% 2.6g	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	0.28% 0.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.59g	% 0.6g	g per day for Men 19-50 years
Fiber	28% 10.7g	26.6% 10g	38g per day for Men 19-50 years
Protein	26% 14.6g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	49.7% 7.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	21.5% 0.28mg	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	14.8% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.27% 0.79mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	0.75% 0.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2.7% 27mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	47.3% 0.43mg	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	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	97% 2.24mg	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	41% 287mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	10.8% 366mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	126% 69.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS 51% whole wheat Pasta per 100 g

Compare the macro and micronutrient content in 100 g of Raw Spelt versus 100 g of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Spelt vs 51% whole wheat Pasta:

• 100 grams of Raw Spelt have 1.3 times more Vitamin B5, 4.6 times more Vitamin E and 4 times more Vitamin K than 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.7 times more Vitamin B2 and 1.3 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of 51% whole wheat Pasta have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 100 grams for Raw Spelt vs 51% whole wheat Pasta:

• 100 grams of Raw Spelt have 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than 51% whole wheat Pasta.
• While 100 g of Dry 51% whole wheat Pasta with Unenriched Semolina contain 5.9 times more Selenium than Uncooked Spelt.
• Both Raw Spelt and 51% whole wheat Pasta contain similar levels of Calcium, Copper and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Spelt have 1.4 times more Omega 6 and 2.6 times more Sugars than 51% whole wheat Pasta.
• Both Raw Spelt and 51% whole wheat Pasta offer comparable quantities of Energy, Fat, Omega 3, Carbohydrate, Fiber and Protein per 100 grams.