Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sprouted Soybeans	Recommended Dietary Allowance
Energy	17.4% 504kcal	16.7% 484kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	27.4% 26.6g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	11.5% 3.7g	32g per day for Men 19-50 years
Omega 3	NA	110% 1.77g	1.6g per day for Men 19-50 years
Omega 6	NA	78% 13.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	29.2% 38g	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	11.5% 4.37g	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	Sprouted Soybeans	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	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	28.5% 4.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.7% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53.7% 0.7mg	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	171% 683μg	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	67.5% 60.7mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	NA	188% 1.7mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	NA	68% 286mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	93% 651mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	56.5% 1921mg	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	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Sprouted Soybeans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Sprouted Soybeans 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 Sprouted Soybeans:

• 14 oz of Raw Sprouted Soybeans contain 9 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 Sprouted Soybeans:

• 14 ounces of Frozen Roasted Potatoes with Salt have 21.3 times more Sodium than Sprouted Soybeans.
• While 14 oz of Raw Sprouted Soybeans contain 4.5 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sprouted Soybeans contain similar levels of Potassium per 14 ounces.
• 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 2.7 times more Carbohydrate and 2.4 times more Fiber than Sprouted Soybeans.
• While 14 oz of Raw Sprouted Soybeans contain 3.7 times more Fat, 5.6 times more Saturated Fat and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sprouted Soybeans offer comparable quantities of Energy per 14 ounces.