Nutrients in 500 calories of Cooked Spelt

Spelt, cooked (Triticum aestivum L. subsp. spelta).

whole cooked

Weight per 500 Calories

Cooked Spelt

394g

Cooked Spelt has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

16%

78%

500 kcal ▼

Macro Nutrients

Cooked Spelt

Energy500 kcal

17.2%

Cooked Spelt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.35 g

3.45%

Cooked Spelt has 3.3464566929134 g of Fat per 500 calories, which is 3.45% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat

No information available

Omega 3

No information available

Omega 6

No information available

Cholesterol0 mg

Cooked Spelt has 0 mg of Cholesterol per 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate104 g

80%

Cooked Spelt has 104.09448818898 g of Carbohydrate per 500 calories, which is 80% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber15.4 g

40.4%

Cooked Spelt has 15.354330708661 g of Fiber per 500 calories, which is 40.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein21.7 g

38.7%

Cooked Spelt has 21.653543307087 g of Protein per 500 calories, which is 38.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Spelt

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Spelt has 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.41 mg

33.8%

Thiamine

Cooked Spelt has 0.40551181102362 mg of Vitamin B1 per 500 calories, which is 33.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.12 mg

9.1%

Riboflavin

Cooked Spelt has 0.11811023622047 mg of Vitamin B2 per 500 calories, which is 9.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg

63.2%

Niacin, nicotinic acid, niacinamide

Cooked Spelt has 10.11811023622 mg of Vitamin B3 per 500 calories, which is 63.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5

Pantothenic acid

No information available

Vitamin B60.31 mg

24.2%

Pyridoxine

Cooked Spelt has 0.31496062992126 mg of Vitamin B6 per 500 calories, which is 24.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951 μg

12.8%

Folates and Folic Acid

Cooked Spelt has 51.181102362205 μg of Vitamin B9 per 500 calories, which is 12.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Spelt has 0 μg of Vitamin B12 per 500 calories, 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

Ascorbic acid

Cooked Spelt has 0 mg of Vitamin C per 500 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E1.02 mg

6.82%

Tocopherols and Tocotrienols

Cooked Spelt has 1.0236220472441 mg of Vitamin E per 500 calories, which is 6.82% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Cooked Spelt

Calcium39.4 mg

3.94%

Cooked Spelt has 39.370078740157 mg of Calcium per 500 calories, which is 3.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.85 mg

94%

Cooked Spelt has 0.84645669291339 mg of Copper per 500 calories, which is 94% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.57 mg

82%

Cooked Spelt has 6.5748031496063 mg of Iron per 500 calories, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium193 mg

46%

Cooked Spelt has 192.91338582677 mg of Magnesium per 500 calories, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese4.3 mg

187%

Cooked Spelt has 4.2952755905512 mg of Manganese per 500 calories, which is 187% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus591 mg

84.4%

Cooked Spelt has 590.55118110236 mg of Phosphorus per 500 calories, which is 84.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium563 mg

16.6%

Cooked Spelt has 562.99212598425 mg of Potassium per 500 calories, which is 16.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium15.7 μg

28.6%

Cooked Spelt has 15.748031496063 μg of Selenium per 500 calories, which is 28.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium19.7 mg

1.3%

Cooked Spelt has 19.685039370079 mg of Sodium per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc4.92 mg

44.7%

Cooked Spelt has 4.9212598425197 mg of Zinc per 500 calories, which is 44.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water262 g

7.1%

Cooked Spelt has 262.04724409449 g of Water per 500 calories, which is 7.1% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Cooked Spelt:

500 calories of Cooked Spelt is an excellent source of Vitamin B1, Vitamin B3 and Vitamin B6.
It has a good amount of Vitamin B2 and Vitamin B9.
It also has some Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 500 calories of Cooked Spelt:

500 calories of Cooked Spelt has outstanding amounts of Copper, Iron, Manganese and Phosphorus.
It is an excellent source of Magnesium, Selenium and Zinc.
It also has a good amount of Potassium.
This cereal has some Calcium.
The product has trace amounts of Sodium.

Macronutrients in 500 calories of Cooked Spelt:

500 calories of Cooked Spelt has outstanding amounts of Carbohydrate.
It is an excellent source of Fiber and Protein.
It also has some Fat.

Compare Cooked Spelt with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 500 calories of Cooked Spelt

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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