Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soy Nuts	Recommended Dietary Allowance
Energy	20% 576kcal	70.2% 2037kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	NA	409% 6.55g	1.6g per day for Men 19-50 years
Omega 6	NA	287% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	101% 131g	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	97% 36.7g	38g per day for Men 19-50 years
Protein	18% 10g	351% 196g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soy Nuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	161% 1.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	263% 3.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	78.5% 1.02mg	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	232% 930μg	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	23% 21mg	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	140% 168μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soy Nuts	Recommended Dietary Allowance
Calcium	6.8% 68mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	NA	544% 4.9mg	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	224% 18mg	8mg per day for Men 19-50 years
Magnesium	NA	246% 1034mg	420mg per day for Men 19-50 years
Manganese	NA	431% 9.9mg	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	421% 2944mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	182% 6187mg	3400mg per day for Men 19-50 years
Selenium	NA	159% 87.5μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	NA	197% 21.6mg	11mg per day for Men 19-50 years
Water	8.35% 309g	0.098% 3.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soy Nuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Soy Nuts 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 Soy Nuts:

• 1 lb of Dry-roasted Soybeans contains 2.7 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 Soy Nuts:

• 1 pound of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Soy Nuts.
• While 1 lb of Dry-roasted Soybeans contains 9.3 times more Calcium, 7.9 times more Iron and 3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry-roasted Soybeans contains 3.5 times more Energy, 11.9 times more Fat, 18.7 times more Saturated Fat, 3.1 times more Fiber and 19.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soy Nuts offer comparable quantities of Carbohydrate per one pound.