Comparing Nutrients in 7 ounces Sprouted Soybeans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Sprouted Soybeans	35%	40%	25%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sprouted Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.35% 242kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	5.76% 1.84g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	NA	1.6g per day for Men 19-50 years
Omega 6	39% 6.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	5.74% 2.2g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	46.4% 26g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	85.3% 341μg	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	33.7% 30.4mg	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	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

	Sprouted Soybeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	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	52% 4.17mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	NA	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	46.5% 325mg	NA	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	NA	11mg per day for Men 19-50 years
Water	3.7% 137g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Soybeans VS Frozen Roasted Potatoes with Salt per 7 oz

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

• 7 ounces of Sprouted Soybeans have 9 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 Sprouted Soybeans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Sprouted Soybeans have 4.5 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 21.3 times more Sodium than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium 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 Sprouted Soybeans have 3.7 times more Fat, 5.6 times more Saturated Fat and 5.9 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.7 times more Carbohydrate and 2.4 times more Fiber than Raw Sprouted Soybeans.
• Both Sprouted Soybeans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per seven ounces.