Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Energy	7.14% 207kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.9% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	37% 48g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	32% 23.3g	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	0% 0g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	62.6% 0.81mg	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	11% 44μg	108% 432μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12% 11mg	0% 0mg	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	0.94% 0.14mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	640% 5.76mg	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	11% 0.88mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	98% 411mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	186% 4.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	665% 299μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	16.4% 115mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Soy Flour, defatted per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Soy Flour, defatted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Soy Flour, defatted:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 6.6 times more Vitamin B1, 6.8 times more Vitamin B2, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6, 9.8 times more Vitamin B9 and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Soy Flour, defatted provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 5 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soy flour, defatted have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Soy Flour, defatted:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 17.5 times more Sodium than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 18.5 times more Calcium, 52.8 times more Copper, 14.9 times more Iron, 13.8 times more Magnesium, 19.2 times more Manganese, 8.3 times more Phosphorus, 6.3 times more Potassium, 3.4 times more Selenium and 7.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.1 times more Fat and 9.2 times more Saturated Fat than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 2.2 times more Energy, 3.9 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Carbohydrate, 78.2 times more Sugars, 8.8 times more Fiber and 22 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6