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

Macros Ratio

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

Macro Nutrients

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.4% 214kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.52% 9.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	0% 0g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	31.6% 17.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26.6% 266mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	99% 7.94mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	NA	420mg per day for Men 19-50 years
Manganese	54.8% 1.26mg	NA	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	45% 315mg	NA	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	43.3% 24μg	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	22% 2.44mg	NA	11mg per day for Men 19-50 years
Water	2.7% 100g	2.6% 97g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Soy Cheese have 12.5 times more Calcium and 11.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 14.9 times more Sodium than Soybean, curd cheese.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Cheese have 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.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Soy Cheese provide inadequate amounts of Fiber