Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts with Salt

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Stir-Fried Soybeans Sprouts with Salt: 400g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Soybeans Sprouts with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	29.3% 28.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	29% 37.6g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	NA	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	27% 10.2g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	94% 52.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	58.5% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.7% 0.67mg	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	NA	127% 508μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.44% 6.7mg	53.3% 48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	33% 328mg	1000mg per day for Men 19-50 years
Copper	NA	234% 2.1mg	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	24.6% 1.97mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	91% 384mg	420mg per day for Men 19-50 years
Manganese	NA	197% 4.53mg	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	NA	123% 864mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	66.7% 2268mg	3400mg per day for Men 19-50 years
Selenium	NA	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	NA	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	7.24% 268g	7.26% 269g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Stir-Fried Soybeans Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Stir-Fried Soybeans Sprouts with Salt?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 7.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Stir-Fried Soybeans Sprouts with Salt:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Iron than Stir-Fried Soybeans Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 5.6 times more Calcium and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Sodium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Roasted Potatoes with Salt have 2.7 times more Carbohydrate and 3.2 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Soybeans with Salt contain 4 times more Fat and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy per 500 calories.
• 500 calories of Stir-Fried Soybeans Sprouts with Salt provide inadequate amounts of Fiber