Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Energy	17.4% 504kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	NA	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	NA	82.6% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	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	27% 10.3g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.3% 0.67mg	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	126% 504μg	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	7.5% 6.75mg	53% 47.6mg	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	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	NA	232% 2.1mg	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	25% 2mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	91% 381mg	420mg per day for Men 19-50 years
Manganese	NA	196% 4.5mg	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	122% 857mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	NA	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.2% 267g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Stir-Fried Soybeans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts:

• 14 oz of Stir-Fried Sprouted Soybeans contain 7.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron and 21.3 times more Sodium than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 5.5 times more Calcium and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Carbohydrate and 3.3 times more Fiber than Stir-Fried Soybeans Sprouts.
• While 14 oz of Stir-Fried Sprouted Soybeans contain 3.9 times more Fat, 5.9 times more Saturated Fat and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts offer comparable quantities of Energy per 14 ounces.