Comparing Nutrients in 5 ounces Cooked Spelt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	3.32% 2.4g	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	14.5% 5.53g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	14% 7.8g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	33% 0.43mg	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	4.6% 18.4μg	3.2% 12.8μg	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	0% 0mg	20% 18mg	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	2.46% 0.37mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	34% 0.3mg	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	29.6% 2.37mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	67.2% 1.55mg	9.92% 0.23mg	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	30.4% 213mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.67μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Spelt VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Spelt versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Spelt vs Baked Potato Flesh:

• 5 ounces of Cooked Spelt have 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 3.8 times more Vitamin B6 and more Vitamin C than Cooked Spelt.
• Both Cooked Spelt and Baked Potato Flesh provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Cooked Spelt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Cooked Spelt vs Baked Potato Flesh:

• 5 ounces of Cooked Spelt have 4.8 times more Iron, 2 times more Magnesium, 6.8 times more Manganese, 3 times more Phosphorus, 13.3 times more Selenium and 4.3 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 2.7 times more Potassium than Cooked Spelt.
• Both Cooked Spelt and Baked Potato Flesh contain similar levels of Copper per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Cooked Spelt as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Spelt have 1.4 times more Energy, 1.2 times more Carbohydrate, 2.6 times more Fiber and 2.8 times more Protein than Baked Potato Flesh.