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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	68% 1969kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	42.3% 13.5g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	391% 6.25g	NA	1.6g per day for Men 19-50 years
Omega 6	274% 46.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	91% 119g	130g per day for Men 19-50 years
Sugars	47% 34g	4.3% 3.13g	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	115% 43.5g	31% 11.8g	38g per day for Men 19-50 years
Protein	306% 172g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	405% 5.26mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	144% 7.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	NA	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	391% 1565μg	NA	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	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59% 8.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	93% 934mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	1472% 13.2mg	NA	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	361% 29mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	463% 1946mg	NA	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	3165% 1424μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	320% 2241mg	NA	700mg per day for Men 19-50 years
Potassium	336% 11408mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	162% 17.8mg	NA	11mg per day for Men 19-50 years
Water	0.63% 23.4g	8.35% 309g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Soy Flour vs Frozen Roasted Potatoes with Salt:

• Both Raw Full-fat Soy Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Raw Full-fat Soy Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Soy Flour vs Frozen Roasted Potatoes with Salt:

• 1 pound of Soy Flour has 13.7 times more Calcium, 12.7 times more Iron and 5.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 22.9 times more Sodium than Raw Full-fat Soy Flour.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Flour has 3.4 times more Energy, 11.4 times more Fat, 17.9 times more Saturated Fat, 1.2 times more Carbohydrate, 10.9 times more Sugars, 3.7 times more Fiber and 17 times more Protein than Frozen Roasted Potatoes with Salt.