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Nutrients in 1 kilogram 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%
1 kg ▼

Macro Nutrients

Raw Spelt
Energy3380 kcal
117%
Uncooked Spelt has 3380 kcal of Energy per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat24.3 g
25%
Uncooked Spelt has 24.3 g of Fat per 1 kilogram, which is 25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat4.06 g
12.7%
Uncooked Spelt has 4.06 g of Saturated Fat per 1 kilogram, which is 12.7% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.65 g
40.6%
Uncooked Spelt has 0.65 g of Omega 3 per 1 kilogram, which is 40.6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 612 g
70%
Uncooked Spelt has 11.93 g of Omega 6 per 1 kilogram, which is 70% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate702 g
540%
Uncooked Spelt has 701.9 g of Carbohydrate per 1 kilogram, which is 540% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars68.2 g
94%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Uncooked Spelt has 68.2 g of Sugars per 1 kilogram, which is 94% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose2.4 g
3.3%
≤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 2.4 g of Fructose per 1 kilogram, which is 3.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose8.4 g
%
Uncooked Spelt has 8.4 g of Glucose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose5.9 g
%
Uncooked Spelt has 5.9 g of Sucrose per 1 kilogram, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber107 g
282%
Uncooked Spelt has 107 g of Fiber per 1 kilogram, which is 282% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein146 g
260%
Uncooked Spelt has 145.7 g of Protein per 1 kilogram, which is 260% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B13.64 mg
303%
Thiamine
Uncooked Spelt has 3.64 mg of Vitamin B1 per 1 kilogram, which is 303% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.13 mg
87%
Riboflavin
Uncooked Spelt has 1.13 mg of Vitamin B2 per 1 kilogram, which is 87% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B368.4 mg
428%
Niacin, nicotinic acid, niacinamide
Uncooked Spelt has 68.43 mg of Vitamin B3 per 1 kilogram, which is 428% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B510.7 mg
214%
Pantothenic acid
Uncooked Spelt has 10.7 mg of Vitamin B5 per 1 kilogram, which is 214% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B62.3 mg
177%
Pyridoxine
Uncooked Spelt has 2.3 mg of Vitamin B6 per 1 kilogram, which is 177% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7104 μg
347%
Biotin
Uncooked Spelt has 104 μg of Vitamin B7 per 1 kilogram, which is 347% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B9450 μg
113%
Folates and Folic Acid
Uncooked Spelt has 450 μg of Vitamin B9 per 1 kilogram, which is 113% 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 1 kilogram, 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 1 kilogram, 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 E7.9 mg
52.7%
Tocopherols and Tocotrienols
Uncooked Spelt has 7.9 mg of Vitamin E per 1 kilogram, which is 52.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K36 μg
30%
Phytomenadione or phylloquinone
Uncooked Spelt has 36 μg of Vitamin K per 1 kilogram, which is 30% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt
Calcium270 mg
27%
Uncooked Spelt has 270 mg of Calcium per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper5.1 mg
568%
Uncooked Spelt has 5.11 mg of Copper per 1 kilogram, which is 568% 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
Iron44.4 mg
555%
Uncooked Spelt has 44.4 mg of Iron per 1 kilogram, which is 555% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium1360 mg
324%
Uncooked Spelt has 1360 mg of Magnesium per 1 kilogram, which is 324% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese30 mg
1297%
Uncooked Spelt has 29.83 mg of Manganese per 1 kilogram, which is 1297% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum919 μg
2042%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Uncooked Spelt has 919 μg of Molybdenum per 1 kilogram, which is 2042% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus4010 mg
573%
Uncooked Spelt has 4010 mg of Phosphorus per 1 kilogram, which is 573% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium3880 mg
114%
Uncooked Spelt has 3880 mg of Potassium per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium117 μg
213%
Uncooked Spelt has 117 μg of Selenium per 1 kilogram, which is 213% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium80 mg
5.33%
Uncooked Spelt has 80 mg of Sodium per 1 kilogram, which is 5.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc32.8 mg
298%
Uncooked Spelt has 32.8 mg of Zinc per 1 kilogram, which is 298% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water110 g
2.98%
Uncooked Spelt has 110.2 g of Water per 1 kilogram, which is 2.98% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 1 kilogram of Uncooked Spelt:
Minerals in 1 kilogram of Uncooked Spelt:
Macronutrients in 1 kilogram of Uncooked Spelt:



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