Comparing Nutrients in 300 calories Cooked SpeltVS White Corn

Weight per 300 calories

Cooked Spelt

236g

White Corn

82.2g

White Corn Grain has 2.9 times more energy per unit of mass than Cooked Spelt, which is high in comparison to other foods. Cooked Spelt having average energy density.

Which food has more nutrients per 300 calories - Cooked Spelt or White Corn?

Macros Ratio

Protein Fat Carbs

Cooked Spelt

16%

78%

White Corn

10%

11%

79%

300 kcal ▼

Macro Nutrients

Cooked Speltvs White Corn

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.07%2g

Fat

4%3.9g

2 gvs3.9 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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Saturated Fat

1.7%0.55g

NA gvs0.55 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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Omega 3

3.34%0.053g

NA gvs0.053 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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Omega 6

10%1.72g

NA gvs1.72 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

47%61g

62.5 gvs61 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24.2%9.2g

Fiber

9.2 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.2%13g

Protein

14%7.74g

13 gvs7.74 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Speltvs White Corn

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.3%0.24mg

Vitamin B1

26.4%0.32mg

Thiamine

0.24 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.45%0.071mg

Vitamin B2

12.7%0.17mg

Riboflavin

0.071 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.07mg

Vitamin B3

18.6%3mg

Niacin, nicotinic acid, niacinamide

6.07 mgvs3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

6.97%0.35mg

Pantothenic acid

NA mgvs0.35 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14.5%0.19mg

Vitamin B6

39.3%0.51mg

Pyridoxine

0.19 mgvs0.51 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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7.68%30.7μg

Vitamin B9

Folates and Folic Acid

30.7 μgvsNA μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.1%0.61mg

Vitamin E

Tocopherols and Tocotrienols

0.61 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Speltvs White Corn

2.36%23.6mg

Calcium

0.58%5.75mg

23.6 mgvs5.75 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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56.4%0.51mg

Copper

28.7%0.26mg

0.51 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.94mg

Iron

28%2.23mg

3.94 mgvs2.23 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27.6%116mg

Magnesium

25%104mg

116 mgvs104 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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112%2.58mg

Manganese

17.3%0.4mg

2.58 mgvs0.4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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50.6%354mg

Phosphorus

24.7%173mg

354 mgvs173 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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9.94%338mg

Potassium

6.94%236mg

338 mgvs236 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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17%9.45μg

Selenium

23%12.7μg

9.45 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.79%12mg

Sodium

1.9%28.8mg

12 mgvs28.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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27%2.95mg

Zinc

16.5%1.8mg

2.95 mgvs1.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.25%157g

Water

0.23%8.52g

157 gvs8.52 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Spelt vs White Corn:

Cooked Spelt has 2 times more Vitamin B3 than White Corn Grain.
While White Corn Grain contains 1.3 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.7 times more Vitamin B6 than Cooked Spelt.
Both Cooked Spelt as well as White Corn Grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Cooked Spelt vs White Corn:

Cooked Spelt has 2 times more Copper, 1.8 times more Iron, 6.5 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium, 1.6 times more Zinc and 18.4 times more Water than White Corn Grain.
While White Corn Grain contains 1.3 times more Selenium than Cooked Spelt.
Both Cooked Spelt and White Corn Grain have similar amounts of Magnesium per 300 kcal.
Both Cooked Spelt as well as White Corn Grain have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Spelt has 1.7 times more Protein than White Corn Grain.
While White Corn Grain contains 1.9 times more Fat than Cooked Spelt.
Both Cooked Spelt and White Corn Grain have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Cooked Spelt as well as White Corn Grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked SpeltVS TeffWhite CornVS TeffCooked SpeltVS Whole Blue Corn FlourWhite CornVS Whole Blue Corn Flour

Compare Foods

Comparing Nutrients in 300 calories Cooked SpeltVS White Corn

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Spelt or White Corn?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: