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

Macros Ratio

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

Macro Nutrients

	Soy Flour, defatted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16% 464kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	28.5% 37g	130g per day for Men 19-50 years
Sugars	32% 23.3g	1.35% 0.98g	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	65.3% 25g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	130% 73g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	NA	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	108% 432μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.13% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	34% 342mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	NA	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	164% 13mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	NA	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	665% 299μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	NA	700mg per day for Men 19-50 years
Potassium	99% 3379mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	NA	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Soy Flour, defatted versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy Flour, defatted vs Frozen Roasted Potatoes with Salt:

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

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

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

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Flour, defatted have 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.