Comparing Nutrients in 7 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	6.46% 4.7g	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	0% 0g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	35.7% 0.46mg	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	15.4% 61.5μg	26.8% 107μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.3mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	89.7% 0.81mg	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	15.4% 1.23mg	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	71% 1.64mg	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	23% 161mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Soybeans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Soybeans with Salt:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 5.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 4.5 times more Vitamin C than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 1.5 times more Vitamin B1, 7.7 times more Vitamin B2, 1.7 times more Vitamin B9, 3.5 times more Vitamin E and 9.1 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Soybeans with Salt:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Sodium than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 7.8 times more Calcium, 5.3 times more Copper, 8.3 times more Iron, 4.1 times more Magnesium, 5.2 times more Manganese, 3 times more Phosphorus, 1.4 times more Potassium, 14.6 times more Selenium and 3.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.9 times more Carbohydrate than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 1.8 times more Fat, 37.4 times more Omega 3, 17.6 times more Omega 6, 11.2 times more Sugars, 3 times more Fiber and 7.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Soybeans with Salt offer comparable quantities of Energy and Saturated Fat per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6