Comparing Nutrients in 1 pound 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	53% 1533kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	44% 14g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	142% 185g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	NA	g per day for Men 19-50 years
Sucrose	% 2.68g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	NA	38g per day for Men 19-50 years
Protein	118% 66g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Raw 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	138% 1.65mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Acorns	Recommended Dietary Allowance
Calcium	12.2% 122mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	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	252% 20mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	264% 6.06mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.35% 50g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw 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 Raw Spelt vs Acorns:

• 1 pound 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 lb 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 pound.
• Both Uncooked 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 Raw Spelt vs Acorns:

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.7 times more Carbohydrate and 2.4 times more Protein than Acorns.
• While 1 lb 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 pound.