Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Energy	8.7% 252kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	40.8% 39.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	18% 5.72g	32g per day for Men 19-50 years
Omega 3	NA	165% 2.64g	1.6g per day for Men 19-50 years
Omega 6	NA	116% 19.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	46% 60g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	20% 14.5g	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	13.6% 5.16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	129% 72.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	145% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	133% 1.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.5% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	57.5% 0.75mg	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	NA	186% 744μg	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	3.75% 3.37mg	13.2% 12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	NA	366% 3.3mg	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	12.4% 0.99mg	389% 31mg	8mg per day for Men 19-50 years
Magnesium	NA	132% 556mg	420mg per day for Men 19-50 years
Manganese	NA	217% 5mg	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	NA	200% 1397mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	105% 3566mg	3400mg per day for Men 19-50 years
Selenium	NA	64.2% 35.3μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	88.2% 9.7mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Soybeans:

• 7 oz of Raw Soybeans contain 3.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Soybeans:

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Soybeans.
• While 7 oz of Raw Soybeans contain 18.5 times more Calcium, 31.4 times more Iron and 4 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Soybeans contain 3.5 times more Energy, 11 times more Fat, 17.3 times more Saturated Fat, 10.6 times more Sugars, 3.6 times more Fiber and 16.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soybeans offer comparable quantities of Carbohydrate per seven ounces.