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

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.96% 115kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	6.5% 6.3g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.73% 0.87g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	26.2% 0.42g	NA	1.6g per day for Men 19-50 years
Omega 6	18.5% 3.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.12% 9.26g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	3% 1.13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	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	24.2% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.67% 1.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	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	28.3% 113μg	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	13% 11.8mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.36% 83.6mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	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	23.2% 1.86mg	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	43.8% 1mg	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	27.3% 191mg	NA	700mg per day for Men 19-50 years
Potassium	15% 503mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	23.2% 349mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	NA	11mg per day for Men 19-50 years
Water	3.04% 113g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Steamed Sprouted Soybeans with Salt have 4.9 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 Steamed Sprouted Soybeans with Salt vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Steamed Sprouted Soybeans with Salt have 3.9 times more Calcium and 2.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium 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 Steamed Sprouted Soybeans with Salt have 2.5 times more Fat and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy, 4 times more Carbohydrate and 3.3 times more Fiber than Steamed Sprouted Soybeans with Salt.