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

Macros Ratio

	Protein	Fat	Carbs
Soy Cheese	33%	48%	19%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	7.27% 2.33g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	67% 1.07g	NA	1.6g per day for Men 19-50 years
Omega 6	47% 8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.5% 13.7g	40% 52g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	0% 0g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	44.3% 25g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Soy Cheese	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	11% 43.7μg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Cheese	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	83.8% 0.75mg	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	139% 11mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	NA	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	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	63% 441mg	NA	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	60.6% 33.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	3.8% 141g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soy Cheese 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 Soy Cheese vs Frozen Roasted Potatoes with Salt:

• Both Soybean, curd cheese and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Soybean, curd cheese as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Soy Cheese have 12.5 times more Calcium and 11.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 14.9 times more Sodium than Soybean, curd cheese.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Cheese have 4.5 times more Fat, 7 times more Saturated Fat, 2.3 times more Sugars and 5.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• Both Soy Cheese and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Soy Cheese provide inadequate amounts of Fiber