Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Soybeans	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	NA	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	9.1% 12g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	5.87% 4.25g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Soybeans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.86% 0.71mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	NA	29% 122mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	NA	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Soybeans per 5 oz

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

• Both Frozen Roasted Potatoes with Salt and Boiled Soybeans no Salt have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Boiled Soybeans:

• 5 ounces of Frozen Roasted Potatoes with Salt have 298 times more Sodium than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 6.8 times more Calcium and 10.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Soybeans contain similar levels of Potassium per five ounces.
• 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 3.1 times more Carbohydrate than Boiled Soybeans.
• While 5 oz of Boiled Soybeans no Salt contain 1.4 times more Energy, 5 times more Fat, 7.8 times more Saturated Fat, 4.3 times more Sugars, 2.3 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.