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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Sprouted Soybeans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.7% 484kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	27.4% 26.6g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	11.5% 3.7g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	110% 1.77g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	78% 13.2g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	21% 7.94g	38g per day for Men 19-50 years
Protein	93% 52g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.35mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.5% 4.56mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.7% 3.7mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	60% 0.78mg	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	171% 683μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	67.5% 60.7mg	34% 30.6mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Soybeans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	34% 0.31mg	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	104% 8.33mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	27% 0.62mg	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	93% 651mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	56.5% 1921mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	42.2% 4.64mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.4% 274g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Sprouted Soybeans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Sprouted Soybeans have 3.2 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B5, 5.5 times more Vitamin B9 and 2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3 than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Sprouted Soybeans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Sprouted Soybeans have 5.2 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 3.4 times more Magnesium, 4.5 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.9 times more Sodium than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Soybeans have 1.3 times more Fat, 27.8 times more Omega 3, 13.1 times more Omega 6 and 5.6 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Saturated Fat, 2.5 times more Carbohydrate and 1.8 times more Fiber than Raw Sprouted Soybeans.
• Both Raw Sprouted Soybeans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy per 14 oz.
• Both Raw Sprouted Soybeans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.