Comparing Nutrients in 1 pound Cooked Spelt VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Cooked Spelt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.86g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	NA	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	31% 11.8g	38g per day for Men 19-50 years
Protein	44.5% 25g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	39% 0.47mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73% 11.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	NA	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	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	8.57% 7.7mg	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	7.86% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Spelt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	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	95% 7.57mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	NA	420mg per day for Men 19-50 years
Manganese	215% 4.95mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	19% 649mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	51.5% 5.67mg	NA	11mg per day for Men 19-50 years
Water	8.16% 302g	8.35% 309g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Spelt vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cooked Spelt.

Comparing minerals per 1 pound for Cooked Spelt vs Frozen Roasted Potatoes with Salt:

• Cooked Spelt has 3.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.5 times more Calcium, 3.1 times more Potassium and 59.6 times more Sodium than Cooked Spelt.
• Both Cooked Spelt and Frozen Roasted Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Spelt has 1.5 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.1 times more Fat than Cooked Spelt.
• Both Cooked Spelt and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked Spelt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.