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Nutrients in 5 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%
5 oz ▼

Macro Nutrients

Raw Spelt
Energy479 kcal
16.5%
Uncooked Spelt has 479.10655 kcal of Energy per 5 ounces, which is 16.5% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.44 g
3.55%
Uncooked Spelt has 3.44446425 g of Fat per 5 ounces, which is 3.55% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.58 g
1.8%
Uncooked Spelt has 0.57549485 g of Saturated Fat per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.092 g
5.76%
Uncooked Spelt has 0.092135875 g of Omega 3 per 5 ounces, which is 5.76% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.7 g
9.95%
Uncooked Spelt has 1.691047675 g of Omega 6 per 5 ounces, which is 9.95% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate99 g
76.5%
Uncooked Spelt has 99.49257025 g of Carbohydrate per 5 ounces, which is 76.5% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars9.67 g
13.3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Uncooked Spelt has 9.6671795 g of Sugars per 5 ounces, which is 13.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.34 g
0.47%
≤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 0.340194 g of Fructose per 5 ounces, which is 0.47% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.2 g
%
Uncooked Spelt has 1.190679 g of Glucose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.84 g
%
Uncooked Spelt has 0.83631025 g of Sucrose per 5 ounces, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber15 g
40%
Uncooked Spelt has 15.1669825 g of Fiber per 5 ounces, which is 40% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein20.7 g
37%
Uncooked Spelt has 20.65261075 g of Protein per 5 ounces, which is 37% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.52 mg
43%
Thiamine
Uncooked Spelt has 0.5159609 mg of Vitamin B1 per 5 ounces, which is 43% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.16 mg
12.3%
Riboflavin
Uncooked Spelt has 0.160174675 mg of Vitamin B2 per 5 ounces, which is 12.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B39.7 mg
60.6%
Niacin, nicotinic acid, niacinamide
Uncooked Spelt has 9.699781425 mg of Vitamin B3 per 5 ounces, which is 60.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg
30.3%
Pantothenic acid
Uncooked Spelt has 1.51669825 mg of Vitamin B5 per 5 ounces, which is 30.3% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg
25%
Pyridoxine
Uncooked Spelt has 0.32601925 mg of Vitamin B6 per 5 ounces, which is 25% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B714.7 μg
49%
Biotin
Uncooked Spelt has 14.74174 μg of Vitamin B7 per 5 ounces, which is 49% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B963.8 μg
16%
Folates and Folic Acid
Uncooked Spelt has 63.786375 μg of Vitamin B9 per 5 ounces, which is 16% 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 5 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 5 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 E1.1 mg
7.47%
Tocopherols and Tocotrienols
Uncooked Spelt has 1.11980525 mg of Vitamin E per 5 ounces, which is 7.47% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.1 μg
4.25%
Phytomenadione or phylloquinone
Uncooked Spelt has 5.10291 μg of Vitamin K per 5 ounces, which is 4.25% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt
Calcium38.3 mg
3.83%
Uncooked Spelt has 38.271825 mg of Calcium per 5 ounces, which is 3.83% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.72 mg
80.5%
Uncooked Spelt has 0.724329725 mg of Copper per 5 ounces, which is 80.5% 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
Iron6.3 mg
78.7%
Uncooked Spelt has 6.293589 mg of Iron per 5 ounces, which is 78.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium193 mg
46%
Uncooked Spelt has 192.7766 mg of Magnesium per 5 ounces, which is 46% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.23 mg
184%
Uncooked Spelt has 4.228327925 mg of Manganese per 5 ounces, which is 184% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum130 μg
289%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Uncooked Spelt has 130.2659525 μg of Molybdenum per 5 ounces, which is 289% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus568 mg
81.2%
Uncooked Spelt has 568.407475 mg of Phosphorus per 5 ounces, which is 81.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium550 mg
16%
Uncooked Spelt has 549.9803 mg of Potassium per 5 ounces, which is 16% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium16.6 μg
30%
Uncooked Spelt has 16.5844575 μg of Selenium per 5 ounces, which is 30% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium11.3 mg
0.76%
Uncooked Spelt has 11.3398 mg of Sodium per 5 ounces, which is 0.76% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.65 mg
42.3%
Uncooked Spelt has 4.649318 mg of Zinc per 5 ounces, which is 42.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water15.6 g
0.42%
Uncooked Spelt has 15.6205745 g of Water per 5 ounces, which is 0.42% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 5 ounces of Uncooked Spelt:
Minerals in 5 ounces of Uncooked Spelt:
Macronutrients in 5 ounces of Uncooked Spelt:



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