Comparing Nutrients in 100 grams Raw Spelt VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Raw Spelt	Cooked Spelt	Recommended Dietary Allowance
Energy	11.7% 338kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	NA	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	NA	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	26% 14.6g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Cooked Spelt	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	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	16% 2.57mg	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	6.15% 0.08mg	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	3.25% 13μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.27% 0.79mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Cooked Spelt	Recommended Dietary Allowance
Calcium	2.7% 27mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	24% 0.22mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	47.4% 1.1mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.8% 66.6g	3700g per day for Men 19-50 years

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

• Uncooked Spelt has 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 2.7 times more Vitamin B3, 2.9 times more Vitamin B6, 3.5 times more Vitamin B9 and 3 times more Vitamin E than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

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

• Uncooked Spelt has 2.7 times more Calcium, 2.4 times more Copper, 2.7 times more Iron, 2.8 times more Magnesium, 2.7 times more Manganese, 2.7 times more Phosphorus, 2.7 times more Potassium, 2.9 times more Selenium and 2.6 times more Zinc than Cooked Spelt.
• While Cooked Spelt contains 6 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 100 grams:

• Uncooked Spelt has 2.7 times more Energy, 2.9 times more Fat, 2.7 times more Carbohydrate, 2.7 times more Fiber and 2.6 times more Protein than Cooked Spelt.
• Both Uncooked Spelt as well as Cooked Spelt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.