Comparing Nutrients in 1 kilogram Low-fat Soy Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Low-fat Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	128% 3720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	92% 89g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	40.3% 13g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	347% 5.55g	NA	1.6g per day for Men 19-50 years
Omega 6	215% 36.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	236% 306g	201% 262g	130g per day for Men 19-50 years
Sugars	129% 93g	9.5% 6.9g	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	421% 160g	68.4% 26g	38g per day for Men 19-50 years
Protein	889% 498g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	907% 11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	310% 15.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	808% 10.5mg	NA	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	723% 2890μg	NA	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	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.7% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.5% 39μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	285% 2850mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	NA	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	1025% 82mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	679% 2850mg	NA	420mg per day for Men 19-50 years
Manganese	1370% 31.5mg	NA	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	964% 6750mg	NA	700mg per day for Men 19-50 years
Potassium	615% 20900mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1071% 589μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	373% 41mg	NA	11mg per day for Men 19-50 years
Water	1.25% 46g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Low-fat Soy Flour VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Low-fat Soy Flour versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Low-fat Soy Flour vs Frozen Roasted Potatoes with Salt:

• Both Low-fat Soy Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Low-fat Soy Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Low-fat Soy Flour vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Low-fat Soy Flour has 19 times more Calcium, 16.4 times more Iron and 4.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 33.1 times more Sodium than Low-fat Soy Flour.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Low-fat Soy Flour has 2.9 times more Energy, 4.9 times more Fat, 7.7 times more Saturated Fat, 13.5 times more Sugars, 6.2 times more Fiber and 22.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Low-fat Soy Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.