Comparing Nutrients in 1 kilogram Cooked Spelt VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Cooked Spelt	Acorn Flour	Recommended Dietary Allowance
Energy	43.8% 1270kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	NA	123% 39.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	420% 547g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	103% 39g	NA	38g per day for Men 19-50 years
Protein	98% 55g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.7mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	529% 6.88mg	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	32.5% 130μg	285% 1140μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17.3% 2.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Acorn Flour	Recommended Dietary Allowance
Calcium	10% 100mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	679% 6.1mg	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	209% 16.7mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	758% 17.4mg	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	214% 1500mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	18% 666g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Acorn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Spelt versus 1 kg of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Spelt vs Acorn Flour:

• 1 kg of Full fat Acorn Flour contains 1.4 times more Vitamin B1, 5.1 times more Vitamin B2, 8.6 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt and Acorn Flour provide similar amounts of Vitamin B3 per one kilogram.
• Both Cooked Spelt as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Spelt vs Acorn Flour:

• 1 kilogram of Cooked Spelt has 1.4 times more Iron, 1.5 times more Phosphorus and 2 times more Zinc than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 4.3 times more Calcium, 2.8 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese and 5 times more Potassium than Cooked Spelt.
• 1 kilogram of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 3.9 times more Energy, 35.5 times more Fat, 2.1 times more Carbohydrate and 1.4 times more Protein than Cooked Spelt.