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

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.6% 685kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	38% 36.7g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	16.6% 5.3g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	153% 2.45g	NA	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31.3g	91% 119g	130g per day for Men 19-50 years
Sugars	10% 7.26g	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	0% 0g	31% 11.8g	38g per day for Men 19-50 years
Protein	101% 56.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.5% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	85.3% 853mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	192% 1.72mg	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	318% 25.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	NA	420mg per day for Men 19-50 years
Manganese	175% 4.03mg	NA	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	144% 1007mg	NA	700mg per day for Men 19-50 years
Potassium	26.5% 903mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	139% 76.2μg	NA	55μg per day for Men 19-50 years
Sodium	6.05% 91mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	NA	11mg per day for Men 19-50 years
Water	8.7% 322g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• Both Soybean, curd cheese and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Soybean, curd cheese as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Soy Cheese has 12.5 times more Calcium and 11.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 2.3 times more Potassium and 14.9 times more Sodium than Soybean, curd cheese.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soy Cheese has 4.5 times more Fat, 7 times more Saturated Fat, 2.3 times more Sugars and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.8 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one pound.
• 1 pound of Soy Cheese provide inadequate amounts of Fiber