Comparing Nutrients in 14 ounces Raw Spelt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Raw Spelt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	46.3% 1341kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	9.94% 9.64g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	5.04% 1.6g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	28% 4.73g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 279g	80% 104g	130g per day for Men 19-50 years
Sugars	37.3% 27g	3.78% 2.74g	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	1.3% 0.95g	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	% 3.33g	NA	g per day for Men 19-50 years
Sucrose	% 2.34g	NA	g per day for Men 19-50 years
Fiber	112% 42.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	103% 58g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.2% 0.91mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	138% 41.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.7% 179μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	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	21% 3.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	NA	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	220% 17.6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	NA	420mg per day for Men 19-50 years
Manganese	515% 12mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	811% 365μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	227% 1592mg	NA	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	84.4% 46.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	NA	11mg per day for Men 19-50 years
Water	1.2% 43.7g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Raw Spelt versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Raw Spelt vs Frozen Roasted Potatoes with Salt:

• Both Uncooked Spelt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Uncooked Spelt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Raw Spelt vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Raw Spelt have 1.8 times more Calcium and 8.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 37.3 times more Sodium than Uncooked Spelt.
• Both Raw Spelt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Spelt have 2.7 times more Energy, 1.3 times more Fat, 2.7 times more Carbohydrate, 9.9 times more Sugars, 4.1 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.