Comparing Nutrients in 1 pound Cooked Spelt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Spelt	16%	6%	78%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Cooked Spelt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	NA	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	44.5% 25g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Spelt	Oven-heated 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	39% 0.47mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	14.7% 59μg	25% 100μg	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	59.5% 53.5mg	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	7.86% 1.18mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	73% 0.66mg	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	95% 7.57mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	43% 0.99mg	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	97% 680mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.16% 302g	7.73% 286g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Spelt vs Oven-heated 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• Both Cooked Spelt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Cooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in 1 lb.

Comparing minerals per 1 pound for Cooked Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Spelt has 1.5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 40 times more Selenium and 3.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Calcium, 3.3 times more Potassium and 78.2 times more Sodium than Cooked Spelt.
• Both Cooked Spelt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Spelt has 1.7 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy and 6 times more Fat than Cooked Spelt.
• Both Cooked Spelt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.