Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	20% 576kcal	22% 640kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	NA	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	NA	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	38.6% 50g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	50% 19g	38g per day for Men 19-50 years
Protein	18% 10g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	NA	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	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	NA	126% 503μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	85.7% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	6.8% 68mg	65.8% 658mg	1000mg per day for Men 19-50 years
Copper	NA	59% 0.53mg	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	28.3% 2.27mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	NA	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	NA	99% 2.28mg	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	NA	102% 717mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	NA	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.4% 311g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Green Soybeans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Boiled Green Soybeans:

• 1 lb of Boiled and Drained Green Soybeans contains 10 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Boiled Green Soybeans:

• 1 pound of Frozen Roasted Potatoes with Salt has 21.3 times more Sodium than Boiled Green Soybeans.
• While 1 lb of Boiled and Drained Green Soybeans contains 9.7 times more Calcium and 5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Green Soybeans contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.4 times more Carbohydrate than Boiled Green Soybeans.
• While 1 lb of Boiled and Drained Green Soybeans contains 3.5 times more Fat, 4.4 times more Saturated Fat, 1.6 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Green Soybeans offer comparable quantities of Energy per one pound.