Comparing Nutrients in 1 kilogram Raw Spelt VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Acorns	6%	53%	41%

Macro Nutrients

	Raw Spelt	Acorns	Recommended Dietary Allowance
Energy	117% 3380kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.3g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	12.7% 4.06g	97% 31g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	70% 12g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	540% 702g	313% 408g	130g per day for Men 19-50 years
Sugars	94% 68.2g	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	3.3% 2.4g	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	% 8.4g	NA	g per day for Men 19-50 years
Sucrose	% 5.9g	NA	g per day for Men 19-50 years
Fiber	282% 107g	NA	38g per day for Men 19-50 years
Protein	260% 146g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	303% 3.64mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	428% 68.4mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	177% 2.3mg	406% 5.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	347% 104μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 450μg	218% 870μg	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	52.7% 7.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Acorns	Recommended Dietary Allowance
Calcium	27% 270mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	568% 5.1mg	690% 6.2mg	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	555% 44.4mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	324% 1360mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1297% 30mg	581% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	2042% 919μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	573% 4010mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	114% 3880mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	298% 32.8mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2.98% 110g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Acorns per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Spelt vs Acorns:

• 1 kilogram of Raw Spelt has 3.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Acorns.
• While 1 kg of Raw Acorns contains 2.3 times more Vitamin B6 and 1.9 times more Vitamin B9 than Uncooked Spelt.
• Both Raw Spelt and Acorns provide similar amounts of Vitamin B2 per one kilogram.
• Both Uncooked Spelt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Raw Spelt vs Acorns:

• 1 kilogram of Raw Spelt has 5.6 times more Iron, 2.2 times more Magnesium, 2.2 times more Manganese, 5.1 times more Phosphorus and 6.4 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.5 times more Calcium and 1.4 times more Potassium than Uncooked Spelt.
• Both Raw Spelt and Acorns contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Spelt has 1.7 times more Carbohydrate and 2.4 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 9.8 times more Fat, 7.6 times more Saturated Fat and 3.9 times more Omega 6 than Uncooked Spelt.
• Both Raw Spelt and Acorns offer comparable quantities of Energy per one kilogram.