Comparing Nutrients in 14 ounces Baked White Potatoes VS Cooked Spelt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Cooked Spelt	16%	6%	78%

Macro Nutrients

	Baked White Potatoes	Cooked Spelt	Recommended Dietary Allowance
Energy	12.6% 365kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	80.7% 105g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	1.97% 1.43g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	15% 8.33g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	63.8% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.7% 151μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Cooked Spelt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	31.8% 2.54mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	188% 4.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.5% 298mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	45% 4.96mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.14% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Cooked Spelt:

• Baked Whole White Potatoes have 1.4 times more Vitamin B2, 2.6 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• While Cooked Spelt contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B3 and 6.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Cooked Spelt:

• Baked Whole White Potatoes have 3.8 times more Potassium than Cooked Spelt.
• While Cooked Spelt contains 1.7 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 5.8 times more Manganese, 2 times more Phosphorus, 8 times more Selenium and 3.6 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Cooked Spelt have similar amounts of Calcium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Spelt contains 1.4 times more Energy, 1.3 times more Carbohydrate, 1.9 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Cooked Spelt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.