Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	23% 662kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	105% 137g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	26.3% 19g	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	0% 0g	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	211% 80.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	72.6% 0.94mg	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	35% 141μg	239% 957μg	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	39% 35mg	11% 9.98mg	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	3.02% 0.45mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	417% 3.76mg	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	35% 2.8mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	426% 9.8mg	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	52.5% 367mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	8.23% 304g	0.24% 8.85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Soybeans with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B3 and 3.5 times more Vitamin C than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain more Vitamin A, 3.9 times more Vitamin B2, 6.8 times more Vitamin B9, 9.1 times more Vitamin E and 24 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Roasted Soybeans with Salt have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Roasted Soybeans with Salt:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.1 times more Sodium and 34.4 times more Water than Roasted Soybeans with Salt.
• While Roasted Soybeans with Salt contain 10.6 times more Calcium, 10.8 times more Copper, 6.3 times more Iron, 6.9 times more Magnesium, 13.7 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, 38.2 times more Selenium and 9.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 pound:

• Roasted Soybeans with Salt contain 3.2 times more Energy, 5.1 times more Fat, 2.9 times more Saturated Fat, 105.9 times more Omega 3, 49.8 times more Omega 6, 1.3 times more Carbohydrate, 20 times more Sugars, 8.9 times more Fiber and 16.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Roasted Soybeans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.