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Nutrients in 100 calories ofCooked Spelt

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

Weight per 100 Calories

Cooked Spelt
78.7g

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

Macros Ratio

ProteinsFatsCarbs
16%
6%
78%

Vitamins

100 kcal ▼RDA for Men 19-50 years ▼
Cooked Spelt
Vitamin A0 μg
0%
Cooked Spelt has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Thiamine0.08 mg
6.67%
Cooked Spelt has 0.08 mg of Thiamine per 100 calories, which is 6.67% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Vitamin B20.02 mg
1.54%
Cooked Spelt has 0.02 mg of Vitamin B2 per 100 calories, which is 1.54% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B32.02 mg
12.6%
Cooked Spelt has 2.02 mg of Vitamin B3 per 100 calories, which is 12.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Vitamin B60.06 mg
4.6%
Cooked Spelt has 0.06 mg of Vitamin B6 per 100 calories, which is 4.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B120 μg
0%
Cooked Spelt has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Vitamin C0 mg
0%
Cooked Spelt has 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years
Vitamin D
NA
No information available
Vitamin E0.2 mg
1.33%
Cooked Spelt has 0.2 mg of Vitamin E per 100 calories, which is 1.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K
NA
No information available
Folate10 μg
2.5%
Cooked Spelt has 10 μg of Folate per 100 calories, which is 2.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Minerals

100 kcal ▼RDA for Men 19-50 years ▼
Cooked Spelt
Calcium7.87 mg
0.79%
Cooked Spelt has 7.87 mg of Calcium per 100 calories, which is 0.79% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.17 mg
19%
Cooked Spelt has 0.17 mg of Copper per 100 calories, which is 19% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Iron1.3 mg
16%
Cooked Spelt has 1.3 mg of Iron per 100 calories, which is 16% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium38.6 mg
9.2%
Cooked Spelt has 38.6 mg of Magnesium per 100 calories, which is 9.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.86 mg
37%
Cooked Spelt has 0.86 mg of Manganese per 100 calories, which is 37% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Phosphorus118 mg
17%
Cooked Spelt has 118 mg of Phosphorus per 100 calories, which is 17% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium113 mg
3.32%
Cooked Spelt has 113 mg of Potassium per 100 calories, which is 3.32% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium3.15 μg
5.73%
Cooked Spelt has 3.15 μg of Selenium per 100 calories, which is 5.73% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium3.94 mg
0.26%
Cooked Spelt has 3.94 mg of Sodium per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.98 mg
8.9%
Cooked Spelt has 0.98 mg of Zinc per 100 calories, which is 8.9% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Vitamins in 100 calories of Cooked Spelt:
100 calories of Cooked Spelt has a good amount of Vitamin B3. It has some Thiamine, Vitamin B6 and Folate. While 100 calories of product has trace amounts of Vitamin B2 and Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin C.
Minerals in 100 calories of Cooked Spelt:
100 calories of Cooked Spelt is an excellent source of Manganese. It has a good amount of Copper, Iron, Magnesium, Phosphorus and Zinc. It also has some Potassium and Selenium. While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macro Nutrients

100 kcal ▼RDA for Men 19-50 years ▼
Cooked Spelt
Energy100 kcal
3.45%
Cooked Spelt has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.67 g
0.69%
Cooked Spelt has 0.67 g of Fat per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Protein4.33 g
7.73%
Cooked Spelt has 4.33 g of Protein per 100 calories, which is 7.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Carbohydrate21 g
16%
Cooked Spelt has 21 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars
NA
No information available
Fiber3.07 g
8.08%
Cooked Spelt has 3.07 g of Fiber per 100 calories, which is 8.08% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Spelt has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg 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
Water52 g
1.4%
Cooked Spelt has 52 g of Water per 100 calories, which is 1.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Macronutrients in 100 calories of Cooked Spelt:
100 calories of Cooked Spelt has a good amount of Protein, Carbohydrate and Fiber. It has no Fat.