Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	7.14% 207kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.1% 12g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	4.6% 3.35g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans 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	12.5% 0.15mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	25.5% 0.33mg	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	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	50.8% 1.17mg	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	16.4% 115mg	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Soybeans with Salt 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 Boiled Soybeans with Salt 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 Boiled Soybeans with Salt:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.5 times more Vitamin C than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 1.5 times more Vitamin B1, 7.7 times more Vitamin B2, 1.7 times more Vitamin B9, 3.5 times more Vitamin E and 9.1 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 Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Soybeans with Salt:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Sodium than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 7.8 times more Calcium, 5.3 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium and 3.4 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 2.9 times more Carbohydrate than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 1.8 times more Fat, 37.4 times more Omega 3, 17.6 times more Omega 6, 11.2 times more Sugars, 3 times more Fiber and 7.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Soybeans with Salt offer comparable quantities of Energy and Saturated Fat per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6