Comparing Nutrients in 1 pound Cooked Spelt VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Cooked Spelt	Potato Skin	Recommended Dietary Allowance
Energy	20% 576kcal	9.07% 263kcal	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	43.4% 56.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	44.5% 25g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Potato 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	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	83.4% 1.1mg	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	19.3% 77μg	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	57.5% 51.7mg	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	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	Potato Skin	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	213% 1.9mg	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	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	119% 2.73mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	55% 1873mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.16% 302g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Potato Skin per 1 lb

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

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

• 1 pound of Cooked Spelt has 4.9 times more Vitamin B1 and 2.5 times more Vitamin B3 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.3 times more Vitamin B2, 3 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• 1 pound of Cooked Spelt have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Cooked Spelt as well as Raw Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Spelt vs Potato Skin:

• 1 pound of Cooked Spelt has 2.1 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, 13.3 times more Selenium and 3.6 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3 times more Calcium, 2 times more Copper, 1.9 times more Iron, 2.9 times more Potassium and 1.3 times more Water than Cooked Spelt.
• 1 pound of Cooked Spelt lack sufficient amounts of Calcium
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Spelt has 2.2 times more Energy, 2.1 times more Carbohydrate, 1.6 times more Fiber and 2.1 times more Protein than Potato Skin.