Comparing Nutrients in 1 pound Cooked Spelt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	20% 576kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.7g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	44.5% 25g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	7.86% 1.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Spelt vs Baked Potato Flesh:

• 1 pound of Cooked Spelt has 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 3.8 times more Vitamin B6 and more Vitamin C than Cooked Spelt.
• Both Cooked Spelt and Baked Potato Flesh provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Cooked Spelt have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Spelt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in one pound.

Comparing minerals per 1 pound for Cooked Spelt vs Baked Potato Flesh:

• 1 pound of Cooked Spelt has 4.8 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus, 13.3 times more Selenium and 4.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.7 times more Potassium than Cooked Spelt.
• Both Cooked Spelt and Baked Potato Flesh contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Spelt has 1.4 times more Energy, 1.2 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than Baked Potato Flesh.