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

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27% 780kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	42% 40.7g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	170% 2.7g	NA	1.6g per day for Men 19-50 years
Omega 6	119% 20.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	91% 119g	130g per day for Men 19-50 years
Sugars	18.8% 13.6g	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	71.6% 27.2g	31% 11.8g	38g per day for Men 19-50 years
Protein	147% 82.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81.6% 1.06mg	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	61.2% 245μg	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	8.57% 7.7mg	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	10.6% 1.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	72.6% 87μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	46.3% 463mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	291% 23.3mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	NA	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	159% 1111mg	NA	700mg per day for Men 19-50 years
Potassium	68.7% 2336mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	60.2% 33μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	NA	11mg per day for Men 19-50 years
Water	7.67% 284g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Boiled Soybeans no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

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

• 1 pound of Boiled Soybeans has 6.8 times more Calcium and 10.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 298 times more Sodium than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Frozen Roasted Potatoes with Salt 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 Boiled Soybeans has 1.4 times more Energy, 5 times more Fat, 7.8 times more Saturated Fat, 4.3 times more Sugars, 2.3 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.1 times more Carbohydrate than Boiled Soybeans no Salt.