Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Spelt	Recommended Dietary Allowance
Energy	8.7% 252kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	4.97% 4.82g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	107% 139g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	18.7% 13.5g	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	0.66% 0.48g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 1.17g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	56% 21.2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	51.6% 29g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Spelt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.2% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	35% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	68.8% 20.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	22.3% 89.3μg	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	3.75% 3.37mg	0% 0mg	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	NA	10.5% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Spelt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	NA	113% 1mg	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	12.4% 0.99mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	NA	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	NA	257% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	405% 182μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	114% 796mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	42.2% 23.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Spelt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Raw Spelt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Raw Spelt:

• Both Frozen Roasted Potatoes with Salt and Uncooked Spelt have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Uncooked Spelt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Raw Spelt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 37.3 times more Sodium than Raw Spelt.
• While 7 oz of Uncooked Spelt contain 1.8 times more Calcium and 8.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Raw Spelt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Uncooked Spelt contain 2.7 times more Energy, 1.3 times more Fat, 2.7 times more Carbohydrate, 9.9 times more Sugars, 4.1 times more Fiber and 6.6 times more Protein than Frozen Roasted Potatoes with Salt.