Comparing Nutrients in 500 calories Boiled Soybeans VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Boiled Soybeans: 291g
• Frozen Roasted Potatoes with Salt: 394g

Boiled Soybeans have 1.4 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has above average energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Boiled Soybeans or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	11.8% 3.77g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	109% 1.74g	NA	1.6g per day for Men 19-50 years
Omega 6	76.4% 13g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	12% 8.72g	3.75% 2.7g	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	46% 17.4g	27% 10.2g	38g per day for Men 19-50 years
Protein	95% 53g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.7% 0.83mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.25% 1.16mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.3% 0.68mg	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	39.2% 157μg	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	5.5% 4.94mg	7.44% 6.7mg	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	6.8% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.5% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	29.7% 297mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	131% 1.2mg	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	187% 15mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	102% 712mg	NA	700mg per day for Men 19-50 years
Potassium	44% 1497mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	38.6% 21.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.9mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	30.4% 3.34mg	NA	11mg per day for Men 19-50 years
Water	4.9% 182g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Soybeans vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 1.4 times more Vitamin C than Boiled Soybeans no Salt.

Comparing minerals per 500 calories for Boiled Soybeans vs Frozen Roasted Potatoes with Salt:

• Boiled Soybeans no Salt have 5 times more Calcium and 7.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 403.6 times more Sodium and 1.5 times more Water than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Soybeans no Salt have 3.7 times more Fat, 5.7 times more Saturated Fat, 3.2 times more Sugars, 1.7 times more Fiber and 6.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.2 times more Carbohydrate than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled Soybeans no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.