Comparing Nutrients in 7 ounces Roasted Soy Flour VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Roasted Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30% 871kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.27g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	181% 2.9g	NA	1.6g per day for Men 19-50 years
Omega 6	127% 21.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.4% 60.3g	40% 52g	130g per day for Men 19-50 years
Sugars	21% 15g	1.9% 1.37g	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	50.7% 19.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	135% 75.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.52mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.6% 0.7mg	NA	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	113% 450μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.3% 373mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	NA	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	144% 11.5mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	174% 732mg	NA	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	NA	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	135% 945mg	NA	700mg per day for Men 19-50 years
Potassium	119% 4050mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	64.6% 7.1mg	NA	11mg per day for Men 19-50 years
Water	0.2% 7.56g	3.65% 135g	3700g per day for Men 19-50 years

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

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

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

• Both Roasted Full-fat Soy Flour and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Roasted Full-fat Soy Flour as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Roasted Soy Flour have 12.5 times more Calcium, 11.6 times more Iron and 4.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 24.8 times more Sodium than Roasted Full-fat Soy Flour.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soy Flour have 3.5 times more Energy, 12.1 times more Fat, 18.9 times more Saturated Fat, 11 times more Sugars, 3.7 times more Fiber and 17.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Roasted Soy Flour and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.