Comparing Nutrients in 5 ounces Soymilk, chocolate, with added calcium, vitamins A and D VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	4.87% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	28.5% 37g	130g per day for Men 19-50 years
Sugars	15.4% 11g	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	1.5% 0.57g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	5.72% 3.2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	11% 99μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.6% 0.031mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.54% 0.73mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.4% 0.11mg	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	3.9% 15.6μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.3% 0.99μg	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	9.45% 56.7IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.54% 4.25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	8.5% 0.68mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	10.3% 72.3mg	NA	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	NA	55μg per day for Men 19-50 years
Sodium	5% 75mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	NA	11mg per day for Men 19-50 years
Water	3.28% 121g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D 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 Soymilk, chocolate, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• Both Soymilk, chocolate, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Soymilk, chocolate, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 8.4 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.1 times more Potassium and 5.6 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt contain similar levels of Iron 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 Soymilk, chocolate, with added calcium, vitamins A and D have 11.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Energy, 2.6 times more Carbohydrate and 6.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber