Comparing Nutrients in 1 pound 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	20% 576kcal	13.6% 395kcal	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	44.5% 25g	15% 8.5g	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	39% 0.47mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	104% 1.36mg	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	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	27.2% 0.63mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	50.6% 1719mg	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	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.16% 302g	9.44% 349g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound of Cooked Spelt have insufficient amounts of Vitamin C
• 1 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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.