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

Macros Ratio

	Protein	Fat	Carbs
Soymilk	24%	29%	47%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soymilk	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18.6% 540kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	34% 11g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	34.4% 5.84g	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	48.3% 62.8g	212% 275g	130g per day for Men 19-50 years
Sugars	55% 40g	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	15.8% 6g	60.5% 23g	38g per day for Men 19-50 years
Protein	58.4% 32.7g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Soymilk	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	50% 0.6mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	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	45% 180μg	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	0% 0mg	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	7.33% 1.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	25% 250mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	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	80% 6.4mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	74.3% 520mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	23.8% 881g	17% 631g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Soymilk 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 Soymilk vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Soymilk has 2.2 times more Vitamin B2 and 1.3 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 2 times more Vitamin B1, 4.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Soymilk Unfortified.
• Both Soymilk and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Soymilk have insufficient amounts of Vitamin C
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Soymilk Unfortified as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Soymilk has 1.9 times more Calcium, 48 times more Selenium and 1.4 times more Water 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 1.9 times more Phosphorus, 4 times more Potassium, 7.7 times more Sodium and 3.3 times more Zinc than Soymilk Unfortified.
• Both Soymilk and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Iron, Magnesium and Manganese per one kilogram.
• 1 kilogram of Soymilk lack sufficient amounts of Zinc
• 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 Soymilk has 4.2 times more Omega 3, 2.1 times more Omega 6, 13.8 times more Sugars and 1.3 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 times more Energy, 2.9 times more Fat, 5.3 times more Saturated Fat, 4.4 times more Carbohydrate and 3.8 times more Fiber than Soymilk Unfortified.
• 1 kilogram of Soymilk provide inadequate amounts of Energy and Fiber
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6