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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soy Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	61.4% 1782kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	88.5% 86g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	38.8% 12.4g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	358% 5.73g	NA	1.6g per day for Men 19-50 years
Omega 6	251% 42.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	84.6% 32g	27% 10.3g	38g per day for Men 19-50 years
Protein	307% 172g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.7% 0.89mg	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	203% 814μg	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	20.3% 18.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 147μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	55.6% 556mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	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	196% 15.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	215% 905mg	NA	420mg per day for Men 19-50 years
Manganese	377% 8.67mg	NA	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	368% 2576mg	NA	700mg per day for Men 19-50 years
Potassium	159% 5414mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	139% 76.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	172% 19mg	NA	11mg per day for Men 19-50 years
Water	0.086% 3.18g	7.3% 270g	3700g per day for Men 19-50 years

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

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

• 14 ounces of Soy Nuts have 2.7 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 Soy Nuts vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Soy Nuts have 9.3 times more Calcium, 7.9 times more Iron and 3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 149 times more Sodium than Dry-roasted Soybeans.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Soy Nuts have 3.5 times more Energy, 11.9 times more Fat, 18.7 times more Saturated Fat, 3.1 times more Fiber and 19.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Soy Nuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per 14 ounces.