Comparing Nutrients in 5 ounces Baked White Potatoes VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Baked White Potatoes	Raw Spelt	Recommended Dietary Allowance
Energy	4.5% 130kcal	16.5% 479kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	3.55% 3.44g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	9.95% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	76.5% 99g	130g per day for Men 19-50 years
Sugars	3% 2.17g	13.3% 9.67g	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	0.7% 0.51g	0.47% 0.34g	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	% 0.89g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.84g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	40% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Raw Spelt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	60.6% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.5% 54μg	16% 63.8μg	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	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	4.25% 5.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Raw Spelt	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	80.5% 0.72mg	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	11.3% 0.91mg	78.7% 6.3mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	184% 4.23mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	289% 130μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15% 106mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	42.3% 4.65mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Raw Spelt:

• Baked Whole White Potatoes have more Vitamin C than Uncooked Spelt.
• While Uncooked Spelt contains 7.6 times more Vitamin B1, 2.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 19.8 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Uncooked Spelt have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Baked Whole White Potatoes as well as Uncooked Spelt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Raw Spelt:

• Baked Whole White Potatoes have 1.4 times more Potassium and 6.8 times more Water than Uncooked Spelt.
• While Uncooked Spelt contains 2.7 times more Calcium, 4 times more Copper, 6.9 times more Iron, 5 times more Magnesium, 15.8 times more Manganese, 5.3 times more Phosphorus, 23.4 times more Selenium and 9.4 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Uncooked Spelt contains 3.7 times more Energy, 16.2 times more Fat, 10.2 times more Saturated Fat, 4.3 times more Omega 3, 24.3 times more Omega 6, 3.3 times more Carbohydrate, 4.5 times more Sugars, 5.1 times more Fiber and 6.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Uncooked Spelt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.