Comparing Nutrients in 7 ounces 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	23% 671kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	62.2% 81g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 1.17g	NA	g per day for Men 19-50 years
Fiber	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	51.6% 29g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	43% 173μg	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	10.5% 1.57mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Acorns	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	137% 1.23mg	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	110% 8.8mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.59% 22g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Spelt versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Raw Spelt vs Acorns:

• 7 ounces of Raw Spelt have 3.3 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Acorns.
• While 7 oz of Raw Acorns contain 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 seven ounces.
• Both Uncooked Spelt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Acorns:

• 7 ounces of Raw Spelt have 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 7 oz of Raw Acorns contain 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 1.7 times more Carbohydrate and 2.4 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 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 seven ounces.