Comparing Nutrients in 500 calories Raw Spelt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Raw Spelt: 148g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Raw Spelt has 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 500 calories - Raw Spelt or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.88% 0.6g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	6% 0.096g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	14% 10g	1.24% 0.9g	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	0.49% 0.36g	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	% 1.24g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 0.87g	% 0.53g	g per day for Men 19-50 years
Fiber	41.7% 16g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	38.5% 21.6g	14% 7.8g	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	45% 0.54mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.3% 10mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	51.3% 15.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16.6% 66.6μg	17% 68.3μg	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	40.7% 36.6mg	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	7.8% 1.17mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.44% 5.33μg	5.95% 7.14μg	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	4% 40mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	50% 0.45mg	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	82% 6.57mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	48% 201mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	302% 136μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	84.7% 593mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	44% 4.85mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	5.3% 196g	3700g per day for Men 19-50 years

Raw Spelt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Raw Spelt or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Raw Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Raw Spelt have 1.4 times more Vitamin B1, 1.7 times more Vitamin B2 and 1.5 times more Vitamin B3 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B6 and more Vitamin C than Uncooked Spelt.
• Both Raw Spelt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Raw Spelt have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Uncooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Raw Spelt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Raw Spelt have 1.7 times more Copper, 2.8 times more Iron, 2.3 times more Magnesium, 6.5 times more Manganese, 2 times more Phosphorus, 55.7 times more Selenium and 3.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.5 times more Potassium and 102.6 times more Sodium than Uncooked Spelt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Uncooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Raw Spelt have 2 times more Omega 6, 1.2 times more Carbohydrate, 11.2 times more Sugars, 2.2 times more Fiber and 2.8 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.4 times more Fat and 5.6 times more Saturated Fat than Uncooked Spelt.
• Both Raw Spelt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6
• Both Uncooked Spelt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 in 500 calories.