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Nutrients in 7 ounces of Cooked Spelt

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

Macros Ratio

Protein Fat Carbs
16%
6%
78%
7 oz ▼

Macro Nutrients

Cooked Spelt
Energy252 kcal
8.7%
Cooked Spelt has 252.027055 kcal of Energy per 7 ounces, which is 8.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat1.7 g
1.74%
Cooked Spelt has 1.68679525 g of Fat per 7 ounces, which is 1.74% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate52.5 g
40.4%
Cooked Spelt has 52.4692546 g of Carbohydrate per 7 ounces, which is 40.4% 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
Fiber7.74 g
20.4%
Cooked Spelt has 7.7394135 g of Fiber per 7 ounces, which is 20.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein11 g
19.5%
Cooked Spelt has 10.9145575 g of Protein per 7 ounces, which is 19.5% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.2 mg
17%
Thiamine
Cooked Spelt has 0.204399895 mg of Vitamin B1 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.06 mg
4.58%
Riboflavin
Cooked Spelt has 0.05953395 mg of Vitamin B2 per 7 ounces, which is 4.58% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.1 mg
32%
Niacin, nicotinic acid, niacinamide
Cooked Spelt has 5.10007505 mg of Vitamin B3 per 7 ounces, which is 32% 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 B60.16 mg
12.2%
Pyridoxine
Cooked Spelt has 0.1587572 mg of Vitamin B6 per 7 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B925.8 μg
6.45%
Folates and Folic Acid
Cooked Spelt has 25.798045 μg of Vitamin B9 per 7 ounces, which is 6.45% 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 7 ounces, 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 7 ounces, 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 E0.52 mg
3.44%
Tocopherols and Tocotrienols
Cooked Spelt has 0.5159609 mg of Vitamin E per 7 ounces, which is 3.44% 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
Calcium20 mg
2%
Cooked Spelt has 19.84465 mg of Calcium per 7 ounces, which is 2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.43 mg
47.4%
Cooked Spelt has 0.426659975 mg of Copper per 7 ounces, which is 47.4% 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
Iron3.3 mg
41.4%
Cooked Spelt has 3.31405655 mg of Iron per 7 ounces, which is 41.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium97 mg
23%
Cooked Spelt has 97.238785 mg of Magnesium per 7 ounces, which is 23% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese2.17 mg
94%
Cooked Spelt has 2.165051315 mg of Manganese per 7 ounces, which is 94% 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
Phosphorus298 mg
42.5%
Cooked Spelt has 297.66975 mg of Phosphorus per 7 ounces, which is 42.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium284 mg
8.35%
Cooked Spelt has 283.778495 mg of Potassium per 7 ounces, which is 8.35% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium7.94 μg
14.4%
Cooked Spelt has 7.93786 μg of Selenium per 7 ounces, which is 14.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium9.92 mg
0.66%
Cooked Spelt has 9.922325 mg of Sodium per 7 ounces, which is 0.66% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc2.5 mg
22.6%
Cooked Spelt has 2.48058125 mg of Zinc per 7 ounces, which is 22.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water132 g
3.57%
Cooked Spelt has 132.0859904 g of Water per 7 ounces, which is 3.57% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 7 ounces of Cooked Spelt:
Minerals in 7 ounces of Cooked Spelt:
Macronutrients in 7 ounces of Cooked Spelt:



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