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

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	15% 434kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	21% 27.5g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	0.4% 0.29g	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	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	67.5% 38g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	13.2% 0.17mg	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	86.3% 345μg	5.5% 22μg	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	0% 0mg	13% 12mg	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	13% 1.95mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.6% 206mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	16% 0.15mg	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	79.6% 6.37mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	9.52% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	698% 314μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.6% 494mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	1.7% 63g	3700g per day for Men 19-50 years

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

• Raw Full-fat Soy Flour has 4.8 times more Vitamin B1, 37.4 times more Vitamin B2, 2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.7 times more Vitamin B6, 15.7 times more Vitamin B9, 19.5 times more Vitamin E and 30.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 100 g.

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

• Raw Full-fat Soy Flour has 15.8 times more Calcium, 20.1 times more Copper, 8.5 times more Iron, 15.3 times more Magnesium, 10.4 times more Manganese, 5.1 times more Phosphorus, 5.3 times more Potassium, 75 times more Selenium and 9.8 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 30.1 times more Sodium and 12.2 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour has 2.7 times more Energy, 4 times more Fat, 2.8 times more Saturated Fat, 76.6 times more Omega 3, 36.3 times more Omega 6, 25.9 times more Sugars, 4.2 times more Fiber and 15.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Full-fat Soy Flour and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 100 g.
• Both Raw Full-fat Soy Flour as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.