Comparing Nutrients in 7 ounces Raw Spelt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Raw Spelt	16%	6%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Raw Spelt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 671kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	4.97% 4.82g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	0.57% 0.42g	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	0.66% 0.48g	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	% 1.67g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.17g	% 0.28g	g per day for Men 19-50 years
Fiber	56% 21.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	51.6% 29g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Raw Spelt	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	60% 0.72mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.2% 0.22mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85% 13.6mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68.8% 20.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.3μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17% 15.3mg	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	10.5% 1.57mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Spelt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	113% 1mg	17% 0.15mg	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	110% 8.8mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	257% 5.9mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	405% 182μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 796mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	42.2% 23.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.59% 22g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Spelt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Raw Spelt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Raw Spelt have 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.2 times more Vitamin B3, 2.4 times more Vitamin B5, 1.5 times more Vitamin B9, 7.9 times more Vitamin E and 1.7 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Uncooked Spelt.
• Both Raw Spelt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Raw Spelt have insufficient amounts of Vitamin C
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Uncooked Spelt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Raw Spelt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Raw Spelt have 2.1 times more Calcium, 6.6 times more Copper, 7.2 times more Iron, 6.5 times more Magnesium, 19 times more Manganese, 5 times more Phosphorus, 23.4 times more Selenium and 9.6 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 43.6 times more Sodium than Uncooked Spelt.
• Both Raw Spelt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Spelt have 2.3 times more Energy, 4.1 times more Omega 3, 4.7 times more Omega 6, 2.9 times more Carbohydrate, 32.5 times more Sugars, 5.4 times more Fiber and 6.2 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Fat and 3.1 times more Saturated Fat than Uncooked Spelt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6