Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Spelt

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Spelt	Recommended Dietary Allowance
Energy	11% 319kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	NA	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	40.4% 52.5g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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% 0g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	20.4% 7.74g	38g per day for Men 19-50 years
Protein	8.9% 5g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Spelt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	12.2% 0.16mg	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	11% 43.7μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Cooked Spelt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	47.4% 0.43mg	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	18.6% 1.5mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	94% 2.17mg	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	27.5% 192mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Cooked Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Cooked Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Spelt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Cooked Spelt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Spelt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Cooked Spelt have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Spelt have insufficient amounts of Vitamin A and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Cooked Spelt:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Potassium and 78.2 times more Sodium than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 1.5 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 5 times more Manganese, 1.5 times more Phosphorus, 40 times more Selenium and 3.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Cooked Spelt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Energy and 6 times more Fat than Cooked Spelt.
• While 7 oz of Cooked Spelt contain 1.7 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Cooked Spelt offer comparable quantities of Carbohydrate per seven ounces.