Comparing Nutrients in 1 pound Cooked Spelt VS Acorns

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Acorns	Recommended Dietary Allowance
Energy	20% 576kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	142% 185g	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	46.6% 17.7g	NA	38g per day for Men 19-50 years
Protein	44.5% 25g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	184% 2.4mg	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	14.7% 59μg	99% 395μg	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	7.86% 1.18mg	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	Acorns	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	313% 2.8mg	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	95% 7.57mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	264% 6.06mg	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	97% 680mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	8.16% 302g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Spelt vs Acorns:

• 1 pound of Cooked Spelt has 1.4 times more Vitamin B3 than Acorns.
• While 1 lb of Raw Acorns contains 3.9 times more Vitamin B2, 6.6 times more Vitamin B6 and 6.7 times more Vitamin B9 than Cooked Spelt.
• Both Cooked Spelt and Acorns provide similar amounts of Vitamin B1 per one pound.
• Both Cooked Spelt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Cooked Spelt vs Acorns:

• 1 pound of Cooked Spelt has 2.1 times more Iron, 1.9 times more Phosphorus and 2.5 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 4.1 times more Calcium, 2.9 times more Copper, 1.3 times more Magnesium and 3.8 times more Potassium than Cooked Spelt.
• Both Cooked Spelt and Acorns contain similar levels of Manganese per one pound.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Acorns contains 3 times more Energy, 28.1 times more Fat and 1.5 times more Carbohydrate than Cooked Spelt.
• Both Cooked Spelt and Acorns offer comparable quantities of Protein per one pound.