Comparing Nutrients in 1 pound Raw Spelt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Raw Spelt	Baked Potato Skin	Recommended Dietary Allowance
Energy	53% 1533kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	245% 318g	161% 209g	130g per day for Men 19-50 years
Sugars	42.7% 31g	8.76% 6.35g	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	94% 36g	38g per day for Men 19-50 years
Protein	118% 66g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	24% 3.6mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12.2% 122mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	412% 3.7mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	121% 2.8mg	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	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.35% 50g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Baked Potato Skin per 1 lb

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

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

• 1 pound of Raw Spelt has 3 times more Vitamin B1, 2.2 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B9, 19.8 times more Vitamin E and 2.1 times more Vitamin K than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.7 times more Vitamin B6 and more Vitamin C than Uncooked Spelt.
• Both Raw Spelt and Baked Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Baked Potato Skin have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Raw Spelt vs Baked Potato Skin:

• 1 pound of Raw Spelt has 3.2 times more Magnesium, 4.8 times more Manganese, 4 times more Phosphorus, 16.7 times more Selenium and 6.7 times more Zinc than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.3 times more Calcium, 1.6 times more Copper, 1.6 times more Iron and 1.5 times more Potassium than Uncooked Spelt.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 1.7 times more Energy, 24.3 times more Fat, 6.5 times more Omega 3, 37.3 times more Omega 6, 1.5 times more Carbohydrate, 4.9 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6