Comparing Nutrients in 100 grams 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	11.7% 338kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.43g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	NA	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	28% 10.7g	NA	38g per day for Men 19-50 years
Protein	26% 14.6g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.8% 6.84mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.4% 1.07mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	34.7% 10.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.3% 45μg	21.8% 87μg	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	5.27% 0.79mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3% 3.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Acorns	Recommended Dietary Allowance
Calcium	2.7% 27mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	69% 0.62mg	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	55.5% 4.44mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	58% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	204% 92μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	57.3% 401mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	11.4% 388mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30% 3.28mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Acorns per 100 g

Compare the macro and micronutrient content in 100 g of Raw Spelt versus 100 g of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Raw Spelt vs Acorns:

• 100 grams 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 100 g 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 100 grams.
• Both Uncooked Spelt as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Raw Spelt vs Acorns:

• 100 grams 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 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Raw Spelt have 1.7 times more Carbohydrate and 2.4 times more Protein than Acorns.
• While 100 g 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 100 grams.