Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Green Soybeans	Recommended Dietary Allowance
Energy	4.38% 127kcal	5.07% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.46% 0.79g	32g per day for Men 19-50 years
Omega 3	NA	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	8.5% 11g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	NA	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	6.84% 2.6g	11% 4.2g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Green Soybeans	Recommended Dietary Allowance
Vitamin A	NA	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.94% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5% 0.065mg	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	NA	41.3% 165μg	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	1.9% 1.7mg	32.2% 29mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Frozen Roasted Potatoes with Salt	Green Soybeans	Recommended Dietary Allowance
Calcium	1.5% 15mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	NA	14.2% 0.13mg	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	6.25% 0.5mg	44.4% 3.55mg	8mg per day for Men 19-50 years
Magnesium	NA	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	23.8% 0.55mg	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	NA	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	NA	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	NA	9% 0.99mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.82% 67.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Green Soybeans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Green Soybeans:

• 100 g of Raw Green Soybeans contain 17.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Green Soybeans:

• 100 grams of Frozen Roasted Potatoes with Salt have 19.9 times more Sodium than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 13.1 times more Calcium, 7.1 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 2.4 times more Carbohydrate than Green Soybeans.
• While 100 g of Raw Green Soybeans contain 3.8 times more Fat, 4.7 times more Saturated Fat, 1.6 times more Fiber and 5.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Green Soybeans offer comparable quantities of Energy per 100 grams.