Comparing Nutrients in 500 calories Soy Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Soy Flour: 115g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Soy Flour has 2.7 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.

Discover which food has more nutrients per 500 calories - Soy Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.5% 23.8g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	10.8% 3.44g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	99% 1.6g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	69.7% 12g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.3% 36.8g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	12% 8.64g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	29% 11g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.77% 6.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.8% 0.67mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.98mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	41% 0.53mg	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	99% 397μg	17% 68.3μg	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	0% 0mg	40.7% 36.6mg	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	15% 2.25mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.2% 80.6μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.7% 237mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	374% 3.36mg	50% 0.45mg	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	92% 7.34mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	118% 494mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	804% 362μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	81.3% 569mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	85.2% 2897mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	15.7% 8.64μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1% 15mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.16% 5.94g	5.3% 196g	3700g per day for Men 19-50 years

Soy Flour VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soy Flour or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 500 calories of Soy Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Soy Flour have 1.8 times more Vitamin B1, 13.9 times more Vitamin B2, 1.2 times more Vitamin B5, 5.8 times more Vitamin B9, 7.2 times more Vitamin E and 11.3 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Vitamin B3 and more Vitamin C than Raw Full-fat Soy Flour.
• Both Soy Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Soy Flour have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Full-fat Soy Flour 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 500 calories.

Comparing minerals per 500 calories for Soy Flour vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 500 calories of Soy Flour have 5.9 times more Calcium, 7.5 times more Copper, 3.2 times more Iron, 5.7 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, 27.8 times more Selenium and 3.6 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 81.1 times more Sodium than Raw Full-fat Soy Flour.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soy Flour have 1.5 times more Fat, 28.4 times more Omega 3, 13.5 times more Omega 6, 9.6 times more Sugars, 1.5 times more Fiber and 5.6 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Carbohydrate than Raw Full-fat Soy Flour.
• Both Soy Flour and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Saturated Fat per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6