Comparing Nutrients in 300 calories Cooked Spelt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Cooked Spelt: 236g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more energy per unit of mass than Cooked Spelt, which is above average in comparison to other foods. Cooked Spelt having average energy density.

Which food has more nutrients per 300 calories - Cooked Spelt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	NA	6.3% 2g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.5g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	24.2% 9.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	23.2% 13g	8.35% 4.68g	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	20.3% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	24.7% 0.32mg	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	7.68% 30.7μg	10.2% 41μg	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	24.4% 22mg	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	4.1% 0.61mg	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	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	2.36% 23.6mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	30% 0.27mg	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	49.3% 3.94mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	17.7% 0.41mg	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	50.6% 354mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	17% 9.45μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	4.25% 157g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Spelt has 1.2 times more Vitamin B2, 1.5 times more Vitamin B3 and 3.3 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 1.7 times more Vitamin B6, 1.3 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 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Cooked Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Cooked Spelt has 1.9 times more Copper, 2.8 times more Iron, 2.2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 50.7 times more Selenium, 4 times more Zinc and 1.3 times more Water 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 2.6 times more Potassium and 61.7 times more Sodium than Cooked Spelt.
• Both Cooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Spelt has 1.2 times more Carbohydrate, 2.1 times more Fiber and 2.8 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 4.8 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 Energy per 300 kcal.
• 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 300 kcal.