Comparing Nutrients in 100 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.4 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	NA	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	0.2% 0.14g	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	0% 0g	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	% 0g	% 0.048g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.096g	g per day for Men 19-50 years
Fiber	4% 1.5g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	5.3% 21.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.86% 5.27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37.6% 376mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	5.86% 0.053mg	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	17.4% 1.4mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	4.68% 0.11mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	7.63% 282g	1.24% 46g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 6.4 times more Vitamin B1, 24.8 times more Vitamin B2, 2.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.9 times more Vitamin B3 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin B6 per 100 kcal.

Comparing minerals per 100 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 42.2 times more Calcium, 4.7 times more Copper, 3.3 times more Iron, 3.4 times more Magnesium, 5.9 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 17.2 times more Selenium, 4.1 times more Zinc and 6.1 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.1 times more Sodium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 1.4 times more Fat, 8.6 times more Sugars and 5.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Saturated Fat and 3.1 times more Carbohydrate than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fiber per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.