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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Soybeans	33%	38%	29%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Green Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.35% 9.07g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	3.28% 1.05g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	31.4% 0.5g	NA	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	15.7% 5.95g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.26% 11.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.63% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	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	39.3% 157μg	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	26.8% 24mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	18.4% 0.17mg	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	44.3% 3.54mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	20.2% 85mg	NA	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	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	32% 224mg	NA	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	NA	11mg per day for Men 19-50 years
Water	2.63% 97g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Boiled Green Soybeans have 10 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 Boiled Green Soybeans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Green Soybeans have 9.7 times more Calcium and 5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 21.3 times more Sodium than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Frozen Roasted Potatoes with Salt 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 Boiled Green Soybeans have 3.5 times more Fat, 4.4 times more Saturated Fat, 1.6 times more Fiber and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Carbohydrate than Boiled and Drained Green Soybeans.
• Both Boiled Green Soybeans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per five ounces.