Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.5% 9.76g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	10% 7.24g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.73% 0.062mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	70.3% 1.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	14.2% 85.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	NA	36.4% 0.33mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	NA	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	NA	5.35% 0.12mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	NA	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	NA	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Soymilk, original and vanilla, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D 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 Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Both Frozen Roasted Potatoes with Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.7 times more Potassium and 6.3 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 8.2 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Iron 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 3 times more Energy, 5.3 times more Carbohydrate and 13 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber