Comparing Nutrients in 1 kilogram Boiled Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans with Salt	39%	43%	18%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	59.3% 1720kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	34% 11g	32g per day for Men 19-50 years
Omega 3	374% 6g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	16.6% 2.83g	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	212% 275g	130g per day for Men 19-50 years
Sugars	32.6% 23.6g	4% 2.9g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	158% 60g	60.5% 23g	38g per day for Men 19-50 years
Protein	325% 182g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	132% 1.72mg	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	55% 220μg	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	131% 118mg	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	23.3% 3.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	102% 1020mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	158% 2370mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	17% 626g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Soybeans with Salt versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Soybeans with Salt has 1.3 times more Vitamin B1, 9.2 times more Vitamin B2, 1.4 times more Vitamin B6, 2.5 times more Vitamin B9, 3.5 times more Vitamin E and 8.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 5.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 6.9 times more Vitamin C than Boiled Soybeans with Salt.
• 1 kilogram of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Soybeans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Boiled Soybeans with Salt has 7.8 times more Calcium, 2.8 times more Copper, 6.9 times more Iron, 3.1 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 73 times more Selenium and 2.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Sodium than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans with Salt has 1.7 times more Fat, 33.2 times more Omega 3, 15.8 times more Omega 6, 8.1 times more Sugars, 2.6 times more Fiber and 7.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.3 times more Carbohydrate than Boiled Soybeans with Salt.
• Both Boiled Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6