Comparing Nutrients in 100 grams Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Cheese	Recommended Dietary Allowance
Energy	5.55% 161kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	5.3% 5.13g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	33.8% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	23.7% 4.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.5g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	0.4% 0.29g	2.2% 1.6g	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	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	6.05% 2.3g	0% 0g	38g per day for Men 19-50 years
Protein	4.5% 2.5g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.14mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.8% 0.49mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.2% 0.17mg	5.4% 0.07mg	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	5.5% 22μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13% 12mg	0% 0mg	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	0.67% 0.1mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	3.83% 4.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Soy Cheese	Recommended Dietary Allowance
Calcium	1.3% 13mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	42.2% 0.38mg	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	9.38% 0.75mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	9.52% 0.22mg	38.7% 0.89mg	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	14% 97mg	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	14% 471mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	30.5% 17μg	55μg per day for Men 19-50 years
Sodium	26% 391mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	15.6% 1.72mg	11mg per day for Men 19-50 years
Water	1.7% 63g	1.9% 71g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Soy Cheese:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Vitamin B1, 4.3 times more Vitamin B3, 4.2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Soybean, curd cheese.
• While Soybean, curd cheese contains 4.5 times more Vitamin B2, 6 times more Vitamin E and 2 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Soybean, curd cheese have similar amounts of Vitamin B9 per 100 g.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin A and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Soy Cheese:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Potassium and 19.6 times more Sodium than Soybean, curd cheese.
• While Soybean, curd cheese contains 14.5 times more Calcium, 2.6 times more Copper, 7.5 times more Iron, 8.1 times more Magnesium, 4.1 times more Manganese, 2.3 times more Phosphorus, 168 times more Selenium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Soybean, curd cheese have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 1.6 times more Fat, 30 times more Omega 3, 14.2 times more Omega 6, 5.5 times more Sugars and 5 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Soybean, curd cheese have similar amounts of Energy and Saturated Fat per 100 g.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.