Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Low-fat Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Low-fat Soy Flour	50%	20%	30%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Energy	6.2% 180kcal	18% 527kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.7% 1.83g	32g per day for Men 19-50 years
Omega 3	NA	49% 0.79g	1.6g per day for Men 19-50 years
Omega 6	NA	30.5% 5.2g	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	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	18.2% 13.2g	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	59.7% 22.7g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Low-fat Soy Flour	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	114% 1.5mg	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	102% 410μg	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	5.2% 0.78mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.6% 5.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Low-fat Soy Flour	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	NA	252% 2.27mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	NA	96% 404mg	420mg per day for Men 19-50 years
Manganese	NA	194% 4.47mg	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	NA	137% 957mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	87% 2963mg	3400mg per day for Men 19-50 years
Selenium	NA	152% 83.5μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	NA	53% 5.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.18% 6.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Low-fat Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Low-fat Soy Flour 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 Low-fat Soy Flour:

• Both Frozen Roasted Potatoes with Salt and Low-fat Soy Flour have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Low-fat Soy Flour have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Low-fat Soy Flour:

• 5 ounces of Frozen Roasted Potatoes with Salt have 33.1 times more Sodium than Low-fat Soy Flour.
• While 5 oz of Low-fat Soy Flour contain 19 times more Calcium, 16.4 times more Iron and 4.6 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 Low-fat Soy Flour contain 2.9 times more Energy, 4.9 times more Fat, 7.7 times more Saturated Fat, 13.5 times more Sugars, 6.2 times more Fiber and 22.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Low-fat Soy Flour offer comparable quantities of Carbohydrate per five ounces.