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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	162% 4690kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	262% 254g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	115% 36.7g	32g per day for Men 19-50 years
Omega 3	NA	1059% 17g	1.6g per day for Men 19-50 years
Omega 6	NA	744% 126g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	232% 302g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	58% 42g	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	466% 177g	38g per day for Men 19-50 years
Protein	39.6% 22g	688% 386g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	NA	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	91% 4.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	160% 2.08mg	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	528% 2110μg	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	24.4% 22mg	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	60.7% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	420% 504μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	NA	920% 8.28mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	NA	345% 1450mg	420mg per day for Men 19-50 years
Manganese	NA	938% 21.6mg	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	519% 3630mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	432% 14700mg	3400mg per day for Men 19-50 years
Selenium	NA	347% 191μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	109% 1630mg	1500mg per day for Men 19-50 years
Zinc	NA	285% 31.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	0.53% 19.5g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Roasted Soybeans with Salt 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 Roasted Soybeans with Salt:

• 1 kg of Roasted Soybeans with Salt contains 1.3 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 Roasted Soybeans with Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Sodium than Roasted Soybeans with Salt.
• While 1 kg of Roasted Soybeans with Salt contains 9.2 times more Calcium, 7.8 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Roasted Soybeans with Salt contains 3.7 times more Energy, 14 times more Fat, 22 times more Saturated Fat, 6.1 times more Sugars, 6.8 times more Fiber and 17.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Roasted Soybeans with Salt offer comparable quantities of Carbohydrate per one kilogram.