Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soy Cheese	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	33.6% 5.7g	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	7.52% 9.8g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	3.13% 2.27g	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	0% 0g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soy Cheese	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	7.8% 31μg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soy Cheese	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	NA	60% 0.54mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	NA	77% 323mg	420mg per day for Men 19-50 years
Manganese	NA	54.8% 1.26mg	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	45% 315mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	43.3% 24μg	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	22% 2.44mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soy Cheese per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Soy Cheese 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 Cheese:

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

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Soy Cheese:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium and 14.9 times more Sodium than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 12.5 times more Calcium and 11.2 times more Iron 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 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Carbohydrate and more Fiber than Soy Cheese.
• While 5 oz of Soybean, curd cheese contain 4.5 times more Fat, 7 times more Saturated Fat, 2.3 times more Sugars and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soy Cheese offer comparable quantities of Energy per five ounces.
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber