Comparing Nutrients in 1 kilogram Cooked Spelt VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Cooked Spelt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	43.8% 1270kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	203% 264g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	12.6% 9.1g	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	4% 2.9g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	103% 39g	47.4% 18g	38g per day for Men 19-50 years
Protein	98% 55g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86% 1.03mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	230% 3mg	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	25% 100μg	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	144% 130mg	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	17.3% 2.6mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	10% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	474% 11mg	60% 1.38mg	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	63% 440mg	700mg per day for Men 19-50 years
Potassium	42% 1430mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	72.7% 40μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	114% 12.5mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 666g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Spelt versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Spelt vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cooked Spelt has 1.5 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.3 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 3.7 times more Vitamin B6 and more Vitamin C than Cooked Spelt.
• Both Cooked Spelt and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Spelt have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Cooked Spelt as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Cooked Spelt vs Boiled Potato Flesh, Cooked In Skin:

• 1 kilogram of Cooked Spelt has 5.4 times more Iron, 2.2 times more Magnesium, 7.9 times more Manganese, 3.4 times more Phosphorus, 13.3 times more Selenium and 4.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.7 times more Potassium than Cooked Spelt.
• Both Cooked Spelt and Boiled Potato Flesh, Cooked In Skin contain similar levels of Copper per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Spelt has 1.5 times more Energy, 1.3 times more Carbohydrate, 2.2 times more Fiber and 2.9 times more Protein than Boiled Potato Flesh, Cooked In Skin.