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Nutrients in 100 grams of Cooked Spelt

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

Macros Ratio

Protein Fat Carbs
16%
6%
78%
100 g ▼

Macro Nutrients

Cooked Spelt
Energy127 kcal
4.38%
Cooked Spelt has 127 kcal of Energy per 100 grams, which is 4.38% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.85 g
0.88%
Cooked Spelt has 0.85 g of Fat per 100 grams, which is 0.88% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat
NA
No information available
Omega 3
NA
No information available
Omega 6
NA
No information available
Cholesterol0 mg
0%
Cooked Spelt has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate26.4 g
20.3%
Cooked Spelt has 26.44 g of Carbohydrate per 100 grams, which is 20.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
No information available
Fructose
NA
≤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
NA
No information available
Sucrose
NA
No information available
Fiber3.9 g
10.3%
Cooked Spelt has 3.9 g of Fiber per 100 grams, which is 10.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein5.5 g
9.82%
Cooked Spelt has 5.5 g of Protein per 100 grams, which is 9.82% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Cooked Spelt
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Spelt has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg
8.6%
Thiamine
Cooked Spelt has 0.103 mg of Vitamin B1 per 100 grams, which is 8.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.03 mg
2.3%
Riboflavin
Cooked Spelt has 0.03 mg of Vitamin B2 per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.57 mg
16%
Niacin, nicotinic acid, niacinamide
Cooked Spelt has 2.57 mg of Vitamin B3 per 100 grams, which is 16% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B5
NA
Pantothenic acid
No information available
Vitamin B60.08 mg
6.15%
Pyridoxine
Cooked Spelt has 0.08 mg of Vitamin B6 per 100 grams, which is 6.15% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B913 μg
3.25%
Folates and Folic Acid
Cooked Spelt has 13 μg of Vitamin B9 per 100 grams, which is 3.25% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Spelt has 0 μg of Vitamin B12 per 100 grams, 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
Cooked Spelt has 0 mg of Vitamin C per 100 grams, 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 E0.26 mg
1.73%
Tocopherols and Tocotrienols
Cooked Spelt has 0.26 mg of Vitamin E per 100 grams, which is 1.73% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K
NA
Phytomenadione or phylloquinone
No information available

Minerals

Cooked Spelt
Calcium10 mg
1%
Cooked Spelt has 10 mg of Calcium per 100 grams, which is 1% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.22 mg
24%
Cooked Spelt has 0.215 mg of Copper per 100 grams, which is 24% 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
Iron1.67 mg
21%
Cooked Spelt has 1.67 mg of Iron per 100 grams, which is 21% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium49 mg
11.7%
Cooked Spelt has 49 mg of Magnesium per 100 grams, which is 11.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese1.1 mg
47.4%
Cooked Spelt has 1.091 mg of Manganese per 100 grams, which is 47.4% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus150 mg
21.4%
Cooked Spelt has 150 mg of Phosphorus per 100 grams, which is 21.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium143 mg
4.2%
Cooked Spelt has 143 mg of Potassium per 100 grams, which is 4.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium4 μg
7.27%
Cooked Spelt has 4 μg of Selenium per 100 grams, which is 7.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium5 mg
0.33%
Cooked Spelt has 5 mg of Sodium per 100 grams, which is 0.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc1.25 mg
11.4%
Cooked Spelt has 1.25 mg of Zinc per 100 grams, which is 11.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water66.6 g
1.8%
Cooked Spelt has 66.56 g of Water per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Cooked Spelt:
Minerals in 100 grams of Cooked Spelt:
Macronutrients in 100 grams of Cooked Spelt:



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