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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	NA	150% 2.4g	1.6g per day for Men 19-50 years
Omega 6	NA	105% 18g	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% 43g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	8.2% 5.95g	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	66% 25g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	98% 54.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.7% 0.29mg	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	74.8% 299μg	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	3.46% 3.1mg	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	8.6% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	59.5% 71.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	NA	130% 1.17mg	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	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	NA	49% 206mg	420mg per day for Men 19-50 years
Manganese	NA	133% 3.06mg	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	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	61.3% 2084mg	3400mg per day for Men 19-50 years
Selenium	NA	49.2% 27μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	NA	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.075% 2.76g	3700g per day for Men 19-50 years

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

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

• 5 oz of Roasted Soybeans with Salt contain 1.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Sodium than Roasted Soybeans with Salt.
• While 5 oz of Roasted Soybeans with Salt contain 9.2 times more Calcium, 7.8 times more Iron and 3.3 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 Roasted Soybeans with Salt contain 3.7 times more Energy, 14 times more Fat, 22 times more Saturated Fat, 6.1 times more Sugars, 6.8 times more Fiber and 17.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Roasted Soybeans with Salt offer comparable quantities of Carbohydrate per five ounces.