Comparing Nutrients in 1 kilogram Soy Flour VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Soy Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	150% 4340kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	213% 207g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	93% 30g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	861% 13.8g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	605% 103g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 319g	184% 240g	130g per day for Men 19-50 years
Sugars	103% 75g	2.9% 2.1g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	253% 96g	52.6% 20g	38g per day for Men 19-50 years
Protein	675% 378g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	484% 5.8mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	892% 11.6mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	270% 43.2mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	318% 16mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	355% 4.6mg	151% 1.96mg	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	863% 3450μg	77.5% 310μg	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	0% 0mg	85.6% 77mg	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	130% 19.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	583% 700μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	206% 2060mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	3244% 29mg	85.6% 0.77mg	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	796% 63.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	1021% 4290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	989% 22.8mg	68.3% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	6978% 3140μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	706% 4940mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	740% 25150mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	356% 39.2mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	1.4% 51.6g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soy Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Full-fat Soy Flour has 5.5 times more Vitamin B1, 31.4 times more Vitamin B2, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 2.4 times more Vitamin B6, 11.1 times more Vitamin B9, 19.5 times more Vitamin E and 33.3 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour 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 1 kg.

Comparing minerals per 1 kilogram for Soy Flour vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Full-fat Soy Flour has 15.8 times more Calcium, 37.9 times more Copper, 10.3 times more Iron, 20.4 times more Magnesium, 14.5 times more Manganese, 6.1 times more Phosphorus, 6.6 times more Potassium, 15 times more Selenium and 11.5 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 26.8 times more Sodium and 13 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 1 kilogram:

• Raw Full-fat Soy Flour has 3 times more Energy, 4.1 times more Fat, 2.4 times more Saturated Fat, 86.1 times more Omega 3, 40.5 times more Omega 6, 1.3 times more Carbohydrate, 35.7 times more Sugars, 4.8 times more Fiber and 16.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Full-fat Soy Flour as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.