Comparing Nutrients in 14 ounces Cooked Spelt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Cooked Spelt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	NA	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	NA	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	NA	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.7% 105g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	0% 0g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	21% 7.94g	38g per day for Men 19-50 years
Protein	39% 22g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.8% 10.2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	60% 0.78mg	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	13% 51.6μg	30.8% 123μg	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	34% 30.6mg	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	6.88% 1.03mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	34% 0.31mg	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	83% 6.63mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	27% 0.62mg	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	85% 595mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	16.7% 568mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.14% 264g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Spelt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Spelt has 1.2 times more Vitamin B3 and 2.6 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• Both Cooked Spelt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Cooked Spelt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Spelt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Spelt has 2.8 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 6.9 times more Manganese, 1.9 times more Phosphorus, 8 times more Selenium and 3.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Calcium, 2.7 times more Potassium and 69.8 times more Sodium than Cooked Spelt.
• Both Cooked Spelt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Spelt has 2 times more Fiber and 2.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.9 times more Fat than Cooked Spelt.
• Both Cooked Spelt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked Spelt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.