Comparing Nutrients in 1 pound Roasted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	73.4% 2127kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	96% 125g	130g per day for Men 19-50 years
Sugars	26.3% 19g	1.8% 1.3g	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	0% 0g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	211% 80.3g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	312% 175g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	60% 0.78mg	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	239% 957μg	25% 100μg	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	11% 9.98mg	59.5% 53.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27.5% 4.13mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	62.6% 626mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	73% 0.66mg	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	221% 17.7mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	43% 0.99mg	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	235% 1647mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Soybeans with Salt versus 1 lb of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Roasted Soybeans with Salt has 4.7 times more Vitamin B2, 1.2 times more Vitamin B6, 9.6 times more Vitamin B9, 9.1 times more Vitamin E and 21.9 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Vitamin B3 and 5.4 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted Soybeans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Roasted Soybeans with Salt has 10.6 times more Calcium, 5.7 times more Copper, 5.2 times more Iron, 5.2 times more Magnesium, 9.9 times more Manganese, 3.7 times more Phosphorus, 3.1 times more Potassium, 191 times more Selenium and 7.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.4 times more Sodium than Roasted Soybeans with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 2.9 times more Energy, 5 times more Fat, 3.4 times more Saturated Fat, 94.1 times more Omega 3, 44.7 times more Omega 6, 14.5 times more Sugars, 7.7 times more Fiber and 15.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Roasted Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6