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

Macros Ratio

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

Macro Nutrients

	Raw Spelt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	53% 1533kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	11.4% 11g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	245% 318g	96% 125g	130g per day for Men 19-50 years
Sugars	42.7% 31g	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	1.5% 1.1g	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	% 3.8g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 2.68g	% 0.77g	g per day for Men 19-50 years
Fiber	128% 48.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	118% 66g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Raw 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	138% 1.65mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	194% 31mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	157% 47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	51% 204μg	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	24% 3.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.2% 122mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	258% 2.3mg	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	252% 20mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	588% 13.5mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	926% 417μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	260% 1819mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	51.8% 1760mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.35% 50g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Raw Spelt versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Raw Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Raw Spelt has 3 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 2 times more Vitamin B9, 7.9 times more Vitamin E and 1.6 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains more Vitamin C than Uncooked Spelt.
• 1 pound of Raw Spelt have insufficient amounts of Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A in one pound.

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

• 1 pound of Raw Spelt has 2.1 times more Calcium, 3.5 times more Copper, 5.9 times more Iron, 4.9 times more Magnesium, 13.6 times more Manganese, 4.1 times more Phosphorus, 117 times more Selenium and 8.2 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 48.9 times more Sodium than Uncooked Spelt.
• Both Raw Spelt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Spelt has 2.1 times more Energy, 3.6 times more Omega 3, 4.2 times more Omega 6, 2.6 times more Carbohydrate, 23.5 times more Sugars, 4.7 times more Fiber and 5.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.1 times more Fat and 2.7 times more Saturated Fat than Uncooked Spelt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6