Comparing Nutrients in 300 calories Raw SpeltVS Baked Red Potatoes

Weight per 300 calories

Raw Spelt

88.8g

Baked Red Potatoes

345g

Raw Spelt has 3.9 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Raw Spelt or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Raw Spelt

16%

78%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Raw Speltvs Baked Red Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.22%2.16g

Fat

0.53%0.52g

2.16 gvs0.52 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.13%0.36g

Saturated Fat

0.43%0.14g

0.36 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.6%0.058g

Omega 3

3.23%0.052g

0.058 gvs0.052 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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6.23%1.06g

Omega 6

0.99%0.17g

1.06 gvs0.17 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.3g

Carbohydrate

52%67.6g

62.3 gvs67.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.35%6.05g

Sugars

6.8%4.93g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.05 gvs4.93 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.29%0.21g

Fructose

2.1%1.5g

≤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]

0.21 gvs1.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.75g

Glucose

%1.9g

0.75 gvs1.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.52g

Sucrose

%1.55g

0.52 gvs1.55 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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25%9.5g

Fiber

16.3%6.2g

9.5 gvs6.2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23%13g

Protein

14%7.93g

13 gvs7.93 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Speltvs Baked Red Potatoes

0%0μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

0 μgvs3.45 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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27%0.32mg

Vitamin B1

20.7%0.25mg

Thiamine

0.32 mgvs0.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.7%0.1mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.1 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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38%6.07mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

6.07 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19%0.95mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.95 mgvs1.18 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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15.7%0.2mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.2 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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30.8%9.23μg

Vitamin B7

Biotin

9.23 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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10%40μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

40 μgvs93 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.67%0.7mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

0.7 mgvs0.28 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.66%3.2μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

3.2 μgvs9.66 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Speltvs Baked Red Potatoes

2.4%24mg

Calcium

3.1%31mg

24 mgvs31 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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50.4%0.45mg

Copper

66.7%0.6mg

0.45 mgvs0.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.94mg

Iron

30%2.4mg

3.94 mgvs2.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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28.7%121mg

Magnesium

23%97mg

121 mgvs97 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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115%2.65mg

Manganese

26%0.6mg

2.65 mgvs0.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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181%81.6μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

81.6 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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51%356mg

Phosphorus

35.5%248mg

356 mgvs248 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10%344mg

Potassium

55.3%1879mg

344 mgvs1879 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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19%10.4μg

Selenium

10.4 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7.1mg

Sodium

2.76%41.4mg

7.1 mgvs41.4 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.5%2.9mg

Zinc

12.5%1.38mg

2.9 mgvs1.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.8g

Water

7.15%264g

9.8 gvs264 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Raw Spelt vs Baked Red Potatoes:

Uncooked Spelt has 1.3 times more Vitamin B1 and 2.5 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Vitamin B2, 3.6 times more Vitamin B6, 2.3 times more Vitamin B9, more Vitamin C and 3 times more Vitamin K than Uncooked Spelt.
Both Uncooked Spelt and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
Both Uncooked Spelt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Raw Spelt vs Baked Red Potatoes:

Uncooked Spelt has 1.6 times more Iron, 1.3 times more Magnesium, 4.4 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.3 times more Calcium, 1.3 times more Copper, 5.5 times more Potassium and 27 times more Water than Uncooked Spelt.

Comparison of macro-nutrients per 300 calories:

Uncooked Spelt has 6.3 times more Omega 6, 1.2 times more Sugars, 1.5 times more Fiber and 1.6 times more Protein than Baked Whole Red Potatoes.
Both Uncooked Spelt and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
Both Uncooked Spelt as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Raw SpeltVS Cooked SpeltBaked Red PotatoesVS Cooked SpeltRaw SpeltVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Raw SpeltVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Spelt or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: