Nutrients in 1 kilogram of Cooked Spelt

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

whole cooked

Macros Ratio

Protein Fat Carbs

16%

78%

1 kg ▼

Macro Nutrients

Cooked Spelt

Energy1270 kcal

43.8%

Cooked Spelt has 1270 kcal of Energy per 1 kilogram, which is 43.8% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat8.5 g

8.76%

Cooked Spelt has 8.5 g of Fat per 1 kilogram, which is 8.76% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate264 g

203%

Cooked Spelt has 264.4 g of Carbohydrate per 1 kilogram, which is 203% 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

Fiber39 g

103%

Cooked Spelt has 39 g of Fiber per 1 kilogram, which is 103% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein55 g

98%

Cooked Spelt has 55 g of Protein per 1 kilogram, which is 98% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.03 mg

86%

Thiamine

Cooked Spelt has 1.03 mg of Vitamin B1 per 1 kilogram, which is 86% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Cooked Spelt has 0.3 mg of Vitamin B2 per 1 kilogram, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B325.7 mg

161%

Niacin, nicotinic acid, niacinamide

Cooked Spelt has 25.7 mg of Vitamin B3 per 1 kilogram, which is 161% 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 B60.8 mg

61.5%

Pyridoxine

Cooked Spelt has 0.8 mg of Vitamin B6 per 1 kilogram, which is 61.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9130 μg

32.5%

Folates and Folic Acid

Cooked Spelt has 130 μg of Vitamin B9 per 1 kilogram, which is 32.5% 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 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

Ascorbic acid

Cooked 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

Calciferol, cholecalciferol, ergocalciferol

No information available

Vitamin E2.6 mg

17.3%

Tocopherols and Tocotrienols

Cooked Spelt has 2.6 mg of Vitamin E per 1 kilogram, which is 17.3% 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

Calcium100 mg

10%

Cooked Spelt has 100 mg of Calcium per 1 kilogram, which is 10% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper2.15 mg

239%

Cooked Spelt has 2.15 mg of Copper per 1 kilogram, which is 239% 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

Iron16.7 mg

209%

Cooked Spelt has 16.7 mg of Iron per 1 kilogram, which is 209% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium490 mg

117%

Cooked Spelt has 490 mg of Magnesium per 1 kilogram, which is 117% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese11 mg

474%

Cooked Spelt has 10.91 mg of Manganese per 1 kilogram, which is 474% 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

Phosphorus1500 mg

214%

Cooked Spelt has 1500 mg of Phosphorus per 1 kilogram, which is 214% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1430 mg

42%

Cooked Spelt has 1430 mg of Potassium per 1 kilogram, which is 42% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium40 μg

72.7%

Cooked Spelt has 40 μg of Selenium per 1 kilogram, which is 72.7% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium50 mg

3.33%

Cooked Spelt has 50 mg of Sodium per 1 kilogram, which is 3.33% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc12.5 mg

114%

Cooked Spelt has 12.5 mg of Zinc per 1 kilogram, which is 114% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water666 g

18%

Cooked Spelt has 665.6 g of Water per 1 kilogram, which is 18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Cooked Spelt:

1 kilogram of Cooked Spelt has outstanding amounts of Vitamin B1 and Vitamin B3.
It is an excellent source of Vitamin B2, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin E.
It has no Vitamin A, Vitamin B12 and Vitamin C.

Minerals in 1 kilogram of Cooked Spelt:

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

Macronutrients in 1 kilogram of Cooked Spelt:

1 kilogram of Cooked Spelt has outstanding amounts of Carbohydrate, Fiber and Protein.
It has a good amount of Fat.

Compare Cooked Spelt with:

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

Food Info

Nutrients in 1 kilogram of Cooked Spelt

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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