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

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Soy Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	155% 4490kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	223% 216g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	98% 31.3g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	902% 14.4g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	633% 108g	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	223% 290g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	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	213% 81g	52.6% 20g	38g per day for Men 19-50 years
Protein	774% 433g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	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	356% 4.27mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	581% 7.55mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.6mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	95% 4.73mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	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	513% 2050μg	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	51% 46mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	308% 370μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	140% 1400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1199% 10.8mg	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	494% 39.5mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	543% 2280mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	950% 22mg	68.3% 1.57mg	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	927% 6490mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	401% 13640mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	351% 193μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	434% 47.7mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.22% 8g	18% 671g	3700g per day for Men 19-50 years

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

• Dry-roasted Soybeans have 4 times more Vitamin B1, 20.4 times more Vitamin B2, 6.6 times more Vitamin B9 and 17.6 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 2 times more Vitamin B3 and 1.7 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Dry-roasted Soybeans 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 Nuts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry-roasted Soybeans have 10.8 times more Calcium, 14 times more Copper, 6.4 times more Iron, 10.9 times more Magnesium, 13.9 times more Manganese, 8 times more Phosphorus, 3.6 times more Potassium, 38.6 times more Selenium and 14 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 174.5 times more Sodium and 83.9 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 kilogram:

• Dry-roasted Soybeans have 3.1 times more Energy, 4.3 times more Fat, 2.5 times more Saturated Fat, 90.2 times more Omega 3, 42.4 times more Omega 6, 1.2 times more Carbohydrate, 4.1 times more Fiber and 18.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Dry-roasted Soybeans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.