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Nutrients in 500 calories of Raw Spelt

Uncooked Spelt (Triticum aestivum L. subsp. spelta), also known as Dinkel wheat, Hulled wheat.

Weight per 500 Calories

Raw Spelt
148g

Uncooked Spelt has high energy density in comparison to other foods.

Macros Ratio

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

Macro Nutrients

Raw Spelt
Energy500 kcal
17.2%
Uncooked Spelt has 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat3.6 g
3.7%
Uncooked Spelt has 3.594674556213 g of Fat per 500 calories, which is 3.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.6 g
1.88%
Uncooked Spelt has 0.60059171597633 g of Saturated Fat per 500 calories, which is 1.88% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.096 g
6%
Uncooked Spelt has 0.096153846153846 g of Omega 3 per 500 calories, which is 6% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 61.76 g
10.4%
Uncooked Spelt has 1.7647928994083 g of Omega 6 per 500 calories, which is 10.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate104 g
80%
Uncooked Spelt has 103.83136094675 g of Carbohydrate per 500 calories, which is 80% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars10 g
14%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Uncooked Spelt has 10.08875739645 g of Sugars per 500 calories, which is 14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.36 g
0.49%
≤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 0.35502958579882 g of Fructose per 500 calories, which is 0.49% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose1.24 g
%
Uncooked Spelt has 1.2426035502959 g of Glucose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.87 g
%
Uncooked Spelt has 0.87278106508876 g of Sucrose per 500 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber16 g
41.7%
Uncooked Spelt has 15.828402366864 g of Fiber per 500 calories, which is 41.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein21.6 g
38.5%
Uncooked Spelt has 21.55325443787 g of Protein per 500 calories, which is 38.5% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.54 mg
45%
Thiamine
Uncooked Spelt has 0.53846153846154 mg of Vitamin B1 per 500 calories, which is 45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.17 mg
13%
Riboflavin
Uncooked Spelt has 0.16715976331361 mg of Vitamin B2 per 500 calories, which is 13% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B310 mg
63.3%
Niacin, nicotinic acid, niacinamide
Uncooked Spelt has 10.122781065089 mg of Vitamin B3 per 500 calories, which is 63.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.6 mg
31.7%
Pantothenic acid
Uncooked Spelt has 1.5828402366864 mg of Vitamin B5 per 500 calories, which is 31.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg
26%
Pyridoxine
Uncooked Spelt has 0.34023668639053 mg of Vitamin B6 per 500 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B715.4 μg
51.3%
Biotin
Uncooked Spelt has 15.384615384615 μg of Vitamin B7 per 500 calories, which is 51.3% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years
Vitamin B966.6 μg
16.6%
Folates and Folic Acid
Uncooked Spelt has 66.568047337278 μg of Vitamin B9 per 500 calories, which is 16.6% 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 500 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
Uncooked Spelt has 0 mg of Vitamin C per 500 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 E1.17 mg
7.8%
Tocopherols and Tocotrienols
Uncooked Spelt has 1.1686390532544 mg of Vitamin E per 500 calories, which is 7.8% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K5.33 μg
4.44%
Phytomenadione or phylloquinone
Uncooked Spelt has 5.3254437869822 μg of Vitamin K per 500 calories, which is 4.44% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Raw Spelt
Calcium40 mg
4%
Uncooked Spelt has 39.940828402367 mg of Calcium per 500 calories, which is 4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.76 mg
84%
Uncooked Spelt has 0.75591715976331 mg of Copper per 500 calories, which is 84% 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
Iron6.57 mg
82%
Uncooked Spelt has 6.5680473372781 mg of Iron per 500 calories, which is 82% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium201 mg
48%
Uncooked Spelt has 201.18343195266 mg of Magnesium per 500 calories, which is 48% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese4.4 mg
192%
Uncooked Spelt has 4.4127218934911 mg of Manganese per 500 calories, which is 192% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum136 μg
302%
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Uncooked Spelt has 135.94674556213 μg of Molybdenum per 500 calories, which is 302% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years
Phosphorus593 mg
84.7%
Uncooked Spelt has 593.19526627219 mg of Phosphorus per 500 calories, which is 84.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium574 mg
17%
Uncooked Spelt has 573.96449704142 mg of Potassium per 500 calories, which is 17% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium17.3 μg
31.5%
Uncooked Spelt has 17.307692307692 μg of Selenium per 500 calories, which is 31.5% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium12 mg
0.79%
Uncooked Spelt has 11.834319526627 mg of Sodium per 500 calories, which is 0.79% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc4.85 mg
44%
Uncooked Spelt has 4.8520710059172 mg of Zinc per 500 calories, which is 44% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water16.3 g
0.44%
Uncooked Spelt has 16.301775147929 g of Water per 500 calories, which is 0.44% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 500 calories of Uncooked Spelt:
Minerals in 500 calories of Uncooked Spelt:
Macronutrients in 500 calories of Uncooked Spelt:



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