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Nutrients in 14 ounces of Raw Spelt

Uncooked Spelt (Triticum aestivum L. subsp. spelta), also known as Dinkel wheat, Hulled wheat.

Macros Ratio

Protein Fat Carbs
16%
6%
78%
14 oz ▼

Macro Nutrients

Raw Spelt
Energy1341 kcal
46.3%
Uncooked Spelt has 1341.49834 kcal of Energy per 14 ounces, which is 46.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat9.64 g
9.94%
Uncooked Spelt has 9.6444999 g of Fat per 14 ounces, which is 9.94% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat1.6 g
5.04%
Uncooked Spelt has 1.61138558 g of Saturated Fat per 14 ounces, which is 5.04% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.26 g
16%
Uncooked Spelt has 0.25798045 g of Omega 3 per 14 ounces, which is 16% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 64.73 g
28%
Uncooked Spelt has 4.73493349 g of Omega 6 per 14 ounces, which is 28% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Uncooked Spelt has 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate279 g
214%
Uncooked Spelt has 278.5791967 g of Carbohydrate per 14 ounces, which is 214% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars27 g
37.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Uncooked Spelt has 27.0681026 g of Sugars per 14 ounces, which is 37.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.95 g
1.3%
≤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]
Uncooked Spelt has 0.9525432 g of Fructose per 14 ounces, which is 1.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose3.33 g
%
Uncooked Spelt has 3.3339012 g of Glucose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose2.34 g
%
Uncooked Spelt has 2.3416687 g of Sucrose per 14 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber42.5 g
112%
Uncooked Spelt has 42.467551 g of Fiber per 14 ounces, which is 112% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein58 g
103%
Uncooked Spelt has 57.8273101 g of Protein per 14 ounces, which is 103% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Raw Spelt
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Uncooked Spelt has 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.44 mg
120%
Thiamine
Uncooked Spelt has 1.44469052 mg of Vitamin B1 per 14 ounces, which is 120% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.45 mg
34.5%
Riboflavin
Uncooked Spelt has 0.44848909 mg of Vitamin B2 per 14 ounces, which is 34.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B327 mg
170%
Niacin, nicotinic acid, niacinamide
Uncooked Spelt has 27.15938799 mg of Vitamin B3 per 14 ounces, which is 170% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B54.25 mg
85%
Pantothenic acid
Uncooked Spelt has 4.2467551 mg of Vitamin B5 per 14 ounces, which is 85% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.91 mg
70.2%
Pyridoxine
Uncooked Spelt has 0.9128539 mg of Vitamin B6 per 14 ounces, which is 70.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B741.3 μg
138%
Biotin
Uncooked Spelt has 41.276872 μg of Vitamin B7 per 14 ounces, which is 138% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9179 μg
44.7%
Folates and Folic Acid
Uncooked Spelt has 178.60185 μg of Vitamin B9 per 14 ounces, which is 44.7% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Uncooked Spelt has 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg
0%
Ascorbic acid
Uncooked Spelt has 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
No information available
Vitamin E3.14 mg
21%
Tocopherols and Tocotrienols
Uncooked Spelt has 3.1354547 mg of Vitamin E per 14 ounces, which is 21% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K14.3 μg
12%
Phytomenadione or phylloquinone
Uncooked Spelt has 14.288148 μg of Vitamin K per 14 ounces, which is 12% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt
Calcium107 mg
10.7%
Uncooked Spelt has 107.16111 mg of Calcium per 14 ounces, which is 10.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper2.03 mg
225%
Uncooked Spelt has 2.02812323 mg of Copper per 14 ounces, which is 225% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron17.6 mg
220%
Uncooked Spelt has 17.6220492 mg of Iron per 14 ounces, which is 220% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium540 mg
129%
Uncooked Spelt has 539.77448 mg of Magnesium per 14 ounces, which is 129% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese12 mg
515%
Uncooked Spelt has 11.83931819 mg of Manganese per 14 ounces, which is 515% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum365 μg
811%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Uncooked Spelt has 364.744667 μg of Molybdenum per 14 ounces, which is 811% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus1592 mg
227%
Uncooked Spelt has 1591.54093 mg of Phosphorus per 14 ounces, which is 227% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium1540 mg
45.3%
Uncooked Spelt has 1539.94484 mg of Potassium per 14 ounces, which is 45.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium46.4 μg
84.4%
Uncooked Spelt has 46.436481 μg of Selenium per 14 ounces, which is 84.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium31.8 mg
2.1%
Uncooked Spelt has 31.75144 mg of Sodium per 14 ounces, which is 2.1% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc13 mg
118%
Uncooked Spelt has 13.0180904 mg of Zinc per 14 ounces, which is 118% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water43.7 g
1.2%
Uncooked Spelt has 43.7376086 g of Water per 14 ounces, which is 1.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 14 ounces of Uncooked Spelt:
Minerals in 14 ounces of Uncooked Spelt:
Macronutrients in 14 ounces of Uncooked Spelt:



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