Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	48.6% 1410kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	66% 64g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	23% 7.4g	32g per day for Men 19-50 years
Omega 3	NA	221% 3.54g	1.6g per day for Men 19-50 years
Omega 6	NA	156% 26.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	85% 111g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	68.4% 26g	111% 42g	38g per day for Men 19-50 years
Protein	39.6% 22g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	NA	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46% 0.6mg	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	NA	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	189% 170mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	15% 150mg	145% 1450mg	1000mg per day for Men 19-50 years
Copper	NA	130% 1.17mg	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	62.5% 5mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	NA	143% 600mg	420mg per day for Men 19-50 years
Manganese	NA	218% 5mg	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	NA	226% 1580mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	NA	82.7% 9.1mg	11mg per day for Men 19-50 years
Water	18.4% 681g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Green Soybeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Boiled Green Soybeans:

• 1 kg of Boiled and Drained Green Soybeans contains 10 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Frozen Roasted Potatoes with Salt vs Boiled Green Soybeans:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 21.3 times more Sodium than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 9.7 times more Calcium and 5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Green Soybeans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.4 times more Carbohydrate than Boiled Green Soybeans.
• While 1 kg of Boiled and Drained Green Soybeans contains 3.5 times more Fat, 4.4 times more Saturated Fat, 1.6 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Green Soybeans offer comparable quantities of Energy per one kilogram.