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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Soybeans	33%	40%	27%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Energy	4.38% 127kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	NA	58.4% 9.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	23.2% 30g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	10% 7.33g	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	24.5% 9.3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	29% 0.38mg	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	94% 375μg	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	6.67% 6mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Soybeans	Recommended Dietary Allowance
Calcium	1.5% 15mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	NA	184% 1.66mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	NA	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	NA	109% 2.5mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	53% 1797mg	3400mg per day for Men 19-50 years
Selenium	NA	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.23% 8.54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of 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 Soybeans:

• 100 g of Raw Soybeans contain 3.5 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 Soybeans:

• 100 grams of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Soybeans.
• While 100 g of Raw Soybeans contain 18.5 times more Calcium, 31.4 times more Iron and 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 g of Raw Soybeans contain 3.5 times more Energy, 11 times more Fat, 17.3 times more Saturated Fat, 10.6 times more Sugars, 3.6 times more Fiber and 16.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Soybeans offer comparable quantities of Carbohydrate per 100 grams.