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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	11% 319kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	17% 22g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	22% 8.33g	38g per day for Men 19-50 years
Protein	8.9% 5g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	9.16% 0.12mg	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	11% 43.7μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	37.5% 33.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	25.8% 0.23mg	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	18.6% 1.5mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	43.3% 1mg	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	27.5% 192mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.68% 136g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.7 times more Vitamin B3, 3.8 times more Vitamin B5 and 2.9 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 2.1 times more Vitamin B1, 5 times more Vitamin B2, 5 times more Vitamin B9 and 1.4 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Copper and 27.9 times more Sodium than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 11.2 times more Calcium, 3.3 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 14 times more Selenium and 2.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Green Soybeans contain similar levels of Potassium per seven ounces.
• 7 ounces of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Saturated Fat and 2.5 times more Carbohydrate than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 19.7 times more Omega 3, 9.4 times more Omega 6, 1.8 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Green Soybeans offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6