Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts with Salt

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Stir-Fried Soybeans Sprouts with Salt: 80g

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

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Soybeans Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	5.86% 5.68g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	NA	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	16% 20.6g	5.8% 7.5g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	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	5.4% 2.05g	1.7% 0.64g	38g per day for Men 19-50 years
Protein	3.12% 1.75g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.089% 0.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.3% 0.13mg	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	NA	25.4% 102μg	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	1.5% 1.34mg	10.7% 9.6mg	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	NA	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

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.56% 65.6mg	1000mg per day for Men 19-50 years
Copper	NA	47% 0.42mg	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	4.92% 0.39mg	4% 0.32mg	8mg per day for Men 19-50 years
Magnesium	NA	18.3% 76.8mg	420mg per day for Men 19-50 years
Manganese	NA	39.4% 0.91mg	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	NA	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	NA	0.87% 0.48μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	NA	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	1.45% 53.8g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Stir-Fried Soybeans Sprouts With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Soybeans Sprouts with Salt?

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 7.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 100 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Iron than Stir-Fried Soybeans Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 5.6 times more Calcium and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Sodium per 100 calories.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Roasted Potatoes with Salt have 2.7 times more Carbohydrate and 3.2 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 100 kcal of Stir-Fried Sprouted Soybeans with Salt contain 4 times more Fat and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Stir-Fried Soybeans Sprouts with Salt provide inadequate amounts of Fiber