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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	59.3% 1720kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	374% 6g	NA	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	201% 262g	130g per day for Men 19-50 years
Sugars	41.4% 30g	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	158% 60g	68.4% 26g	38g per day for Men 19-50 years
Protein	325% 182g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	102% 1020mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	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	643% 51.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	NA	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	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	350% 2450mg	NA	700mg per day for Men 19-50 years
Potassium	151% 5150mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	NA	11mg per day for Men 19-50 years
Water	17% 626g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled Soybeans no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Boiled Soybeans has 6.8 times more Calcium and 10.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 298 times more Sodium than Boiled Soybeans no Salt.
• Both Boiled 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 Soybeans has 1.4 times more Energy, 5 times more Fat, 7.8 times more Saturated Fat, 4.3 times more Sugars, 2.3 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.1 times more Carbohydrate than Boiled Soybeans no Salt.