Comparing Nutrients in 14 ounces Soy Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	59.4% 1723kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	240% 41g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	84% 109g	130g per day for Men 19-50 years
Sugars	41% 29.8g	1.6% 1.15g	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% 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	NA	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.67g	g per day for Men 19-50 years
Fiber	100% 38g	24% 9.13g	38g per day for Men 19-50 years
Protein	268% 150g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	52.5% 0.68mg	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	342% 1369μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	52% 47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.6% 7.74mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	81.8% 818mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	64% 0.58mg	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	316% 25.3mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	37.8% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	2769% 1246μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1961mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	294% 9982mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Soy Flour versus 14 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Soy Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Soy Flour have 4.8 times more Vitamin B1, 37.4 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 15.7 times more Vitamin B9, 19.5 times more Vitamin E and 30.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Full-fat Soy Flour.
• 14 ounces of Soy Flour have insufficient amounts of Vitamin C
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Full-fat Soy Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Soy Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Soy Flour have 15.8 times more Calcium, 20.1 times more Copper, 8.5 times more Iron, 15.3 times more Magnesium, 10.4 times more Manganese, 5.1 times more Phosphorus, 5.3 times more Potassium, 75 times more Selenium and 9.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 30.1 times more Sodium than Raw Full-fat Soy Flour.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Flour have 2.7 times more Energy, 4 times more Fat, 2.8 times more Saturated Fat, 76.6 times more Omega 3, 36.3 times more Omega 6, 25.9 times more Sugars, 4.2 times more Fiber and 15.1 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Soy Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6