Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Soy Flour, defatted

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soy Flour, defatted	58%	3%	39%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Energy	6.2% 180kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.8% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	37% 48g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	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	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	9.7% 3.7g	65.3% 25g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	130% 73g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Vitamin A	NA	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	82.4% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56.7% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	108% 432μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soy Flour, defatted	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	34% 342mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	NA	98% 411mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	136% 955mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	NA	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.9% 28.3mg	1500mg per day for Men 19-50 years
Zinc	NA	31.7% 3.5mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soy Flour, defatted per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted 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 Roasted Potatoes with Salt vs Soy Flour, defatted:

• Both Frozen Roasted Potatoes with Salt and Soy flour, defatted have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Soy flour, defatted have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Soy Flour, defatted:

• 5 ounces of Frozen Roasted Potatoes with Salt have 14.9 times more Sodium than Soy Flour, defatted.
• While 5 oz of Soy flour, defatted contain 16.1 times more Calcium, 18.5 times more Iron and 5.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Soy flour, defatted contain 2.6 times more Energy, 1.3 times more Carbohydrate, 23.8 times more Sugars, 6.7 times more Fiber and 23.2 times more Protein than Frozen Roasted Potatoes with Salt.