Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Stir-Fried Soybeans Sprouts with Salt	34%	42%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	8.55% 248kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	14.3% 18.7g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	25.6% 0.33mg	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	63% 252μg	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	26.5% 24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Stir-Fried Soybeans Sprouts with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	116% 1.05mg	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	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	NA	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	98% 2.25mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	NA	38% 4.17mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Stir-Fried Soybeans Sprouts with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Stir-Fried Soybeans Sprouts with Salt 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 Stir-Fried Soybeans Sprouts with Salt:

• 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 7.1 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 Stir-Fried Soybeans Sprouts with Salt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 5.5 times more Calcium and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Carbohydrate and 3.3 times more Fiber than Stir-Fried Soybeans Sprouts with Salt.
• While 7 oz of Stir-Fried Sprouted Soybeans with Salt contain 3.9 times more Fat and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Stir-Fried Soybeans Sprouts with Salt offer comparable quantities of Energy per seven ounces.