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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Boiled Green Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	8.9% 80μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	278% 1110μg	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	189% 170mg	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	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

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

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

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

• 1 kilogram of Boiled Green Soybeans has 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 Boiled Green Soybeans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Green Soybeans has 9.7 times more Calcium and 5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 21.3 times more Sodium than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Frozen Roasted Potatoes with Salt 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 Boiled Green Soybeans has 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.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 2.4 times more Carbohydrate than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one kilogram.