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

Weight per 500 calories

• Boiled Soybeans: 291g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

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

Which food has more nutrients per 500 calories - Boiled Soybeans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Soybeans	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	27% 26g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.77g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	76.4% 13g	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	18.7% 24.3g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	12% 8.72g	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	46% 17.4g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	95% 53g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	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	37.5% 0.45mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.7% 0.83mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	39.2% 157μg	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	5.5% 4.94mg	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	6.8% 1mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.5% 56μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.7% 297mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	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	187% 15mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	29.6% 0.68mg	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	102% 712mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5.3% 196g	3700g per day for Men 19-50 years

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

• Boiled Soybeans no Salt have 8.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 3.3 times more Vitamin E and 7.8 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 5.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 7.4 times more Vitamin C than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 500 kcal.
• Both Boiled Soybeans no 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 500 kcal.

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

• Boiled Soybeans no Salt have 7.3 times more Calcium, 2.6 times more Copper, 6.4 times more Iron, 2.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 68.3 times more Selenium and 2.7 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 417.7 times more Sodium than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Soybeans no Salt have 1.6 times more Fat, 31.1 times more Omega 3, 14.8 times more Omega 6, 9.7 times more Sugars, 2.4 times more Fiber and 6.8 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 3.5 times more Carbohydrate than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Saturated Fat per 500 kcal.
• Both Boiled Soybeans no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.