Comparing Nutrients in 300 calories Cooked Spelt VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Cooked Spelt: 236g
• Frozen Roasted Potatoes with Salt: 236g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Cooked Spelt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.07% 2g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	NA	1.23% 0.39g	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	48% 62.5g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	NA	2.25% 1.63g	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	24.2% 9.2g	16% 6.14g	38g per day for Men 19-50 years
Protein	23.2% 13g	9.36% 5.24g	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	20.3% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.07mg	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	14.5% 0.19mg	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	7.68% 30.7μg	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	4.46% 4mg	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	4.1% 0.61mg	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	2.36% 23.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	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	49.3% 3.94mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	NA	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	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	50.6% 354mg	NA	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	17% 9.45μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	27% 2.95mg	NA	11mg per day for Men 19-50 years
Water	4.25% 157g	4.35% 161g	3700g per day for Men 19-50 years

Cooked Spelt VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Spelt or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Cooked Spelt vs Frozen Roasted Potatoes with Salt:

• Both Cooked Spelt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Cooked Spelt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Cooked Spelt vs Frozen Roasted Potatoes with Salt:

• 300 calories of Cooked Spelt have 3.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.1 times more Potassium and 59.6 times more Sodium than Cooked Spelt.
• Both Cooked Spelt as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Spelt have 1.5 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Spelt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.