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

Macros Ratio

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

Macro Nutrients

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.4% 244kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	5.75% 1.84g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	37.2% 6.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.1% 12g	28.5% 37g	130g per day for Men 19-50 years
Sugars	5.87% 4.25g	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	22.4% 8.5g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	46% 26g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.53% 0.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.07% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	19% 76.5μg	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	2.68% 2.4mg	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	3.3% 0.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.7% 27.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.5% 145mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	91% 7.3mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	NA	420mg per day for Men 19-50 years
Manganese	50.8% 1.17mg	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	49.6% 347mg	NA	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	NA	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.6% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Soybeans vs Frozen Roasted Potatoes with Salt:

Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of Vitamin C per 5 oz.

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

• Boiled Soybeans no Salt have 6.8 times more Calcium and 10.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt and Frozen Roasted Potatoes with Salt have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Soybeans no Salt have 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.
• While Frozen Roasted Potatoes with Salt contain 3.1 times more Carbohydrate than Boiled Soybeans no Salt.
• Both Boiled Soybeans no Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.