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

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soybeans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	154% 4460kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	34% 11g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	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	232% 302g	212% 275g	130g per day for Men 19-50 years
Sugars	101% 73.3g	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	245% 93g	60.5% 23g	38g per day for Men 19-50 years
Protein	652% 365g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	277% 2770mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	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	1963% 157mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	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	1006% 7040mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	17% 631g	3700g per day for Men 19-50 years

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

• Raw Soybeans have 7.2 times more Vitamin B1, 28.1 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6, 17 times more Vitamin B9, 8.5 times more Vitamin E and 20.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B3 and 2 times more Vitamin C than Raw Soybeans.
• Both Raw Soybeans 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 1 kg.

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

• Raw Soybeans have 21.3 times more Calcium, 11.4 times more Copper, 20.9 times more Iron, 10 times more Magnesium, 11.5 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium, 178 times more Selenium and 12.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 195.5 times more Sodium and 7.4 times more Water than Raw Soybeans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Soybeans have 2.8 times more Energy, 3.9 times more Fat, 2.7 times more Saturated Fat, 73.9 times more Omega 3, 35.1 times more Omega 6, 25.3 times more Sugars, 4 times more Fiber and 14.5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Soybeans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 kg.
• Both Raw Soybeans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.