Comparing Nutrients in 14 ounces Raw Spelt VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Raw Spelt	Baked Red Potatoes	Recommended Dietary Allowance
Energy	46.3% 1341kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	60% 77.8g	130g per day for Men 19-50 years
Sugars	37.3% 27g	7.83% 5.68g	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	1.3% 0.95g	2.4% 1.75g	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	% 3.33g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 2.34g	% 1.8g	g per day for Men 19-50 years
Fiber	112% 42.5g	19% 7.14g	38g per day for Men 19-50 years
Protein	103% 58g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	64.7% 0.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	26.8% 107μg	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.14mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	76.7% 0.69mg	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	220% 17.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	30% 0.69mg	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Spelt vs Baked Red Potatoes:

• Uncooked Spelt has 5.1 times more Vitamin B1, 2.3 times more Vitamin B2, 4.3 times more Vitamin B3, 3.1 times more Vitamin B5, 1.7 times more Vitamin B9, 9.9 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Uncooked Spelt.
• Both Uncooked Spelt and Baked Whole Red Potatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Uncooked Spelt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Raw Spelt vs Baked Red Potatoes:

• Uncooked Spelt has 3 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 4.9 times more Magnesium, 17.2 times more Manganese, 5.6 times more Phosphorus and 8.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium and 7 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 14 ounces:

• Uncooked Spelt has 3.9 times more Energy, 16.2 times more Fat, 10.2 times more Saturated Fat, 4.3 times more Omega 3, 24.3 times more Omega 6, 3.6 times more Carbohydrate, 4.8 times more Sugars, 5.9 times more Fiber and 6.3 times more Protein than Baked Whole Red Potatoes.
• Both Uncooked Spelt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.