Comparing Nutrients in 7 ounces Roasted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	32% 931kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.4g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	22.8% 7.3g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	210% 3.36g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	42% 54.6g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	0.79% 0.58g	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	0% 0g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	92% 35g	12% 4.56g	38g per day for Men 19-50 years
Protein	137% 76.5g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	26.3% 0.34mg	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	105% 419μg	11% 43.7μg	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	4.85% 4.37mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.8mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	83.3% 100μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.4% 274mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	32% 0.29mg	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	97% 7.74mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	186% 4.3mg	19% 0.43mg	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	103% 720mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	85.8% 2917mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	21.6% 323mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	56.6% 6.23mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.1% 3.87g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Roasted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Roasted Soybeans with Salt have 4.7 times more Vitamin B2, 1.2 times more Vitamin B6, 9.6 times more Vitamin B9, 9.1 times more Vitamin E and 21.9 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin B3 and 5.4 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Roasted Soybeans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Soybeans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Roasted Soybeans with Salt have 10.6 times more Calcium, 5.7 times more Copper, 5.2 times more Iron, 5.2 times more Magnesium, 9.9 times more Manganese, 3.7 times more Phosphorus, 3.1 times more Potassium, 191 times more Selenium and 7.9 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.4 times more Sodium than Roasted Soybeans with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Soybeans with Salt have 2.9 times more Energy, 5 times more Fat, 3.4 times more Saturated Fat, 94.1 times more Omega 3, 44.7 times more Omega 6, 14.5 times more Sugars, 7.7 times more Fiber and 15.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Roasted Soybeans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6