Comparing Nutrients in 1 kilogram Steamed Soybeans Sprouts VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Steamed Soybeans Sprouts	34%	40%	26%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Steamed Soybeans Sprouts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	28% 810kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	50.2% 65.3g	184% 240g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	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	21% 8g	52.6% 20g	38g per day for Men 19-50 years
Protein	151% 84.7g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Steamed Soybeans Sprouts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	588% 706μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Soybeans Sprouts	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	59% 590mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	164% 13mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	193% 1350mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.5% 795g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Soybeans Sprouts VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Soybeans Sprouts versus 1 kg of 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 Steamed Soybeans Sprouts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Steamed Soybeans Sprouts has 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 33.6 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Vitamin B3 and 1.9 times more Vitamin B6 than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Steamed Sprouted Soybeans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Steamed Soybeans Sprouts vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Steamed Soybeans Sprouts has 4.5 times more Calcium, 4.3 times more Copper, 2.1 times more Iron, 2.9 times more Magnesium, 4.5 times more Manganese, 1.7 times more Phosphorus and 3.1 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 34.9 times more Sodium than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Steamed Sprouted Soybeans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Soybeans Sprouts has 18.5 times more Omega 3, 8.7 times more Omega 6 and 3.6 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 2 times more Saturated Fat, 3.7 times more Carbohydrate and 2.5 times more Fiber than Steamed Sprouted Soybeans.
• Both Steamed Soybeans Sprouts and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Fat per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6