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Nutrients in 300 calories of Cooked Spelt

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

Weight per 300 Calories

Cooked Spelt
236g

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

Macros Ratio

Protein Fat Carbs
16%
6%
78%
300 kcal ▼

Macro Nutrients

Cooked Spelt
Energy300 kcal
10.3%
Cooked Spelt has 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat2 g
2.07%
Cooked Spelt has 2.007874015748 g of Fat per 300 calories, which is 2.07% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate62.5 g
48%
Cooked Spelt has 62.456692913386 g of Carbohydrate per 300 calories, which is 48% 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
Fiber9.2 g
24.2%
Cooked Spelt has 9.2125984251969 g of Fiber per 300 calories, which is 24.2% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein13 g
23.2%
Cooked Spelt has 12.992125984252 g of Protein per 300 calories, which is 23.2% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg
20.3%
Thiamine
Cooked Spelt has 0.24330708661417 mg of Vitamin B1 per 300 calories, which is 20.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.071 mg
5.45%
Riboflavin
Cooked Spelt has 0.070866141732283 mg of Vitamin B2 per 300 calories, which is 5.45% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B36.07 mg
38%
Niacin, nicotinic acid, niacinamide
Cooked Spelt has 6.0708661417323 mg of Vitamin B3 per 300 calories, which is 38% 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 B60.19 mg
14.5%
Pyridoxine
Cooked Spelt has 0.18897637795276 mg of Vitamin B6 per 300 calories, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B930.7 μg
7.68%
Folates and Folic Acid
Cooked Spelt has 30.708661417323 μg of Vitamin B9 per 300 calories, which is 7.68% 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 300 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
0%
Ascorbic acid
Cooked Spelt has 0 mg of Vitamin C per 300 calories, 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 E0.61 mg
4.1%
Tocopherols and Tocotrienols
Cooked Spelt has 0.61417322834646 mg of Vitamin E per 300 calories, which is 4.1% 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
Calcium23.6 mg
2.36%
Cooked Spelt has 23.622047244094 mg of Calcium per 300 calories, which is 2.36% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.51 mg
56.4%
Cooked Spelt has 0.50787401574803 mg of Copper per 300 calories, which is 56.4% 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
Iron3.94 mg
49.3%
Cooked Spelt has 3.9448818897638 mg of Iron per 300 calories, which is 49.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium116 mg
27.6%
Cooked Spelt has 115.74803149606 mg of Magnesium per 300 calories, which is 27.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.58 mg
112%
Cooked Spelt has 2.5771653543307 mg of Manganese per 300 calories, which is 112% 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
Phosphorus354 mg
50.6%
Cooked Spelt has 354.33070866142 mg of Phosphorus per 300 calories, which is 50.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium338 mg
9.94%
Cooked Spelt has 337.79527559055 mg of Potassium per 300 calories, which is 9.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium9.45 μg
17%
Cooked Spelt has 9.4488188976378 μg of Selenium per 300 calories, which is 17% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.79%
Cooked Spelt has 11.811023622047 mg of Sodium per 300 calories, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.95 mg
27%
Cooked Spelt has 2.9527559055118 mg of Zinc per 300 calories, which is 27% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water157 g
4.25%
Cooked Spelt has 157.22834645669 g of Water per 300 calories, which is 4.25% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 300 calories of Cooked Spelt:
Minerals in 300 calories of Cooked Spelt:
Macronutrients in 300 calories of Cooked Spelt:



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