Comparing Nutrients in 14 ounces Soy Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	59.4% 1723kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	342% 5.47g	NA	1.6g per day for Men 19-50 years
Omega 6	240% 41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	80% 104g	130g per day for Men 19-50 years
Sugars	41% 29.8g	3.78% 2.74g	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	100% 38g	27% 10.3g	38g per day for Men 19-50 years
Protein	268% 150g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	192% 2.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	354% 4.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	126% 6.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	141% 1.83mg	NA	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	NA	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	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.6% 7.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	81.8% 818mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	1288% 11.6mg	NA	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	405% 1703mg	NA	420mg per day for Men 19-50 years
Manganese	393% 9.03mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	294% 9982mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	NA	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	141% 15.6mg	NA	11mg per day for Men 19-50 years
Water	0.55% 20.5g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Frozen Roasted Potatoes with Salt per 14 oz

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

• Both Raw Full-fat Soy Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Raw Full-fat Soy Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Soy Flour vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Soy Flour have 13.7 times more Calcium, 12.7 times more Iron and 5.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 22.9 times more Sodium than Raw Full-fat Soy Flour.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Flour have 3.4 times more Energy, 11.4 times more Fat, 17.9 times more Saturated Fat, 1.2 times more Carbohydrate, 10.9 times more Sugars, 3.7 times more Fiber and 17 times more Protein than Frozen Roasted Potatoes with Salt.