Comparing Nutrients in 300 calories Soy Nuts VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Soy Nuts: 66.8g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Soy Nuts have 2.8 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Soy Nuts or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soy Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.4g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	6.53% 2.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	60.3% 0.96g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	42.3% 7.2g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	14.2% 5.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	51.7% 29g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.8% 0.29mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39% 0.5mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.71mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	24.7% 0.32mg	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	34.2% 137μg	10.2% 41μg	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	3.4% 3.07mg	24.4% 22mg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.6% 24.7μg	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.35% 94mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	30% 0.27mg	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	33% 2.64mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	63.4% 1.46mg	17.7% 0.41mg	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	62% 434mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	27% 911mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	23.4% 13μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	0.089% 1.34mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.014% 0.53g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soy Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry-roasted Soybeans have 1.3 times more Vitamin B1, 8.7 times more Vitamin B2, 3.3 times more Vitamin B9 and 5.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.2 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans 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 300 kcal.

Comparing minerals per 300 calories for Soy Nuts vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Dry-roasted Soybeans have 3.9 times more Calcium, 2.7 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 3.6 times more Manganese, 2.4 times more Phosphorus, 69.2 times more Selenium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 545.2 times more Sodium and 219.9 times more Water than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dry-roasted Soybeans have 1.5 times more Fat, 28.7 times more Omega 3, 13.6 times more Omega 6, 1.3 times more Fiber and 6.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.6 times more Carbohydrate than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
• Both Dry-roasted Soybeans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.