Comparing Nutrients in 14 ounces Steamed Sprouted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 321kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	73.4% 1.17g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	51.8% 8.8g	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	20% 26g	84% 109g	130g per day for Men 19-50 years
Sugars	2.35% 1.7g	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	8.36% 3.18g	24% 9.13g	38g per day for Men 19-50 years
Protein	60% 33.6g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	79.4% 318μg	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	36.6% 33mg	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	5.56% 0.83mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	109% 131μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.4% 234mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	65% 5.2mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	123% 2.8mg	37.8% 0.87mg	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	76.5% 536mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	41.4% 1409mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	37.5% 4.13mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.52% 315g	6.77% 250g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Steamed Sprouted Soybeans with Salt 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 Steamed Sprouted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Steamed Sprouted Soybeans with Salt have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B5, 3.6 times more Vitamin B9 and 14.3 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 2 times more Vitamin B3, 1.6 times more Vitamin B6 and 1.4 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Steamed Sprouted Soybeans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Steamed Sprouted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Steamed Sprouted Soybeans with Salt have 4.5 times more Calcium, 2.3 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 3.2 times more Manganese, 1.4 times more Phosphorus, 2.6 times more Zinc and 1.3 times more Water 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 1.3 times more Potassium and 1.6 times more Sodium than Steamed Sprouted Soybeans with Salt.
• 14 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Steamed Sprouted Soybeans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Steamed Sprouted Soybeans with Salt have 16.4 times more Omega 3, 7.8 times more Omega 6 and 3.4 times more Protein 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 2 times more Energy, 1.8 times more Saturated Fat, 4.2 times more Carbohydrate and 2.9 times more Fiber than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat 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