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

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Soybeans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	73.4% 2127kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	91% 119g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	211% 80.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	312% 175g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	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	239% 957μg	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	11% 9.98mg	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	27.5% 4.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	62.6% 626mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	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	221% 17.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	NA	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	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	235% 1647mg	NA	700mg per day for Men 19-50 years
Potassium	196% 6668mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	NA	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	NA	11mg per day for Men 19-50 years
Water	0.24% 8.85g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• 1 pound of Roasted Soybeans with Salt has 1.3 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 Roasted Soybeans with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Roasted Soybeans with Salt has 9.2 times more Calcium, 7.8 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Sodium than Roasted Soybeans with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 3.7 times more Energy, 14 times more Fat, 22 times more Saturated Fat, 6.1 times more Sugars, 6.8 times more Fiber and 17.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Roasted Soybeans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one pound.