Comparing Nutrients in 100 grams Baked Potato Flesh VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Cooked Spelt	Recommended Dietary Allowance
Energy	3.2% 93kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	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	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	3.95% 1.5g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	9.82% 5.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	8.6% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	6.15% 0.08mg	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	2.25% 9μg	3.25% 13μg	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	14.2% 13mg	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	0.27% 0.04mg	1.73% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Cooked Spelt	Recommended Dietary Allowance
Calcium	0.5% 5mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	24% 0.22mg	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	4.38% 0.35mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	47.4% 1.1mg	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	7.14% 50mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Cooked Spelt per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Cooked Spelt:

• 100 grams of Baked Potato Flesh have 3.8 times more Vitamin B6 and more Vitamin C than Cooked Spelt.
• While 100 g of Cooked Spelt contain 1.4 times more Vitamin B2, 1.8 times more Vitamin B3 and 1.4 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Spelt provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Cooked Spelt have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Cooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Cooked Spelt:

• 100 grams of Baked Potato Flesh have 2.7 times more Potassium than Cooked Spelt.
• While 100 g of Cooked Spelt contain 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 Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Spelt contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Selenium
• Both Baked Potatoes Flesh no Salt as well as Cooked Spelt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Cooked Spelt contain 1.4 times more Energy, 2.6 times more Fiber and 2.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Cooked Spelt offer comparable quantities of Carbohydrate per 100 grams.