Comparing Nutrients in 100 grams Raw Spelt VS Cooked Quinoa

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Quinoa	15%	14%	71%

Macro Nutrients

	Raw Spelt	Cooked Quinoa	Recommended Dietary Allowance
Energy	11.7% 338kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	1.98% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	5.73% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	1.2% 0.87g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	26% 14.6g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Quinoa	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	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	2.58% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	9.46% 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	10.5% 42μg	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	4.2% 0.63mg	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	Cooked Quinoa	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	21.3% 0.19mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	27.4% 0.63mg	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	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	5.06% 172mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Cooked Quinoa per 100 g

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

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

• 100 grams of Raw Spelt have 3.4 times more Vitamin B1, 16.6 times more Vitamin B3, 1.9 times more Vitamin B6, 1.3 times more Vitamin E and more Vitamin K than Cooked Quinoa.
• Both Raw Spelt and Cooked Quinoa provide similar amounts of Vitamin B2 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Quinoa have insufficient amounts of Vitamin K
• Both Uncooked Spelt as well as Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Raw Spelt vs Cooked Quinoa:

• 100 grams of Raw Spelt have 1.6 times more Calcium, 2.7 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 4.7 times more Manganese, 2.6 times more Phosphorus, 2.3 times more Potassium, 4.2 times more Selenium and 3 times more Zinc than Cooked Quinoa.
• 100 grams of Cooked Quinoa lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Spelt have 2.8 times more Energy, 1.3 times more Fat, 1.2 times more Omega 6, 3.3 times more Carbohydrate, 7.8 times more Sugars, 3.8 times more Fiber and 3.3 times more Protein than Cooked Quinoa.
• While 100 g of Cooked Quinoa contain 1.3 times more Omega 3 than Uncooked Spelt.