Comparing Nutrients in 300 calories Boiled SoybeansVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Boiled Soybeans

174g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Both foods have similar energy densities which is above average in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Soybeans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Soybeans

39%

43%

18%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Boiled Soybeansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16%15.6g

Fat

9.85%9.56g

15.6 gvs9.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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7.07%2.26g

Saturated Fat

6.3%2g

2.26 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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65%1.04g

Omega 3

2.1%0.034g

1.04 gvs0.034 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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46%7.8g

Omega 6

3.1%0.53g

7.8 gvs0.53 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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11.2%14.6g

Carbohydrate

39.4%51.2g

14.6 gvs51.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.2%5.23g

Sugars

0.75%0.54g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.23 gvs0.54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.22g

NA gvs0.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.5%10.5g

Fiber

11.3%4.3g

10.5 gvs4.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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56.7%31.8g

Protein

8.35%4.68g

31.8 gvs4.68 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Soybeansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.5%0.27mg

Vitamin B1

19%0.23mg

Thiamine

0.27 mgvs0.23 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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38.2%0.5mg

Vitamin B2

4.44%0.058mg

Riboflavin

0.5 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.35%0.7mg

Vitamin B3

25%3.98mg

Niacin, nicotinic acid, niacinamide

0.7 mgvs3.98 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

6.24%0.31mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.31 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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31.4%0.41mg

Vitamin B6

24.7%0.32mg

Pyridoxine

0.41 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.5%94μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

94 μgvs41 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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3.3%2.97mg

Vitamin C

24.4%22mg

Ascorbic acid

2.97 mgvs22 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.07%0.61mg

Vitamin E

1.24%0.19mg

Tocopherols and Tocotrienols

0.61 mgvs0.19 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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28%33.5μg

Vitamin K

3.57%4.3μg

Phytomenadione or phylloquinone

33.5 μgvs4.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Soybeansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

17.8%178mg

Calcium

2.42%24.2mg

178 mgvs24.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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79%0.71mg

Copper

30%0.27mg

0.71 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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112%8.97mg

Iron

17.5%1.4mg

8.97 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35.7%150mg

Magnesium

12.4%52mg

150 mgvs52 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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62.5%1.44mg

Manganese

17.7%0.41mg

1.44 mgvs0.41 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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61%427mg

Phosphorus

26%181mg

427 mgvs181 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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26.4%898mg

Potassium

26%878mg

898 mgvs878 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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23%12.7μg

Selenium

0.34%0.19μg

12.7 μgvs0.19 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.12%1.74mg

Sodium

48.6%729mg

1.74 mgvs729 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.2%2mg

Zinc

6.78%0.75mg

2 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.95%109g

Water

3.18%118g

109 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Soybeans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled Soybeans no Salt have 8.6 times more Vitamin B2, 1.3 times more Vitamin B6, 2.3 times more Vitamin B9, 3.3 times more Vitamin E and 7.8 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 5.7 times more Vitamin B3, 2.9 times more Vitamin B5 and 7.4 times more Vitamin C than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled Soybeans no Salt 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 300 kcal.

Comparing minerals per 300 calories for Boiled Soybeans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Boiled Soybeans no Salt have 7.3 times more Calcium, 2.6 times more Copper, 6.4 times more Iron, 2.9 times more Magnesium, 3.5 times more Manganese, 2.4 times more Phosphorus, 68.3 times more Selenium and 2.7 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 417.7 times more Sodium than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled Soybeans no Salt have 1.6 times more Fat, 31.1 times more Omega 3, 14.8 times more Omega 6, 9.7 times more Sugars, 2.4 times more Fiber and 6.8 times more Protein 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 3.5 times more Carbohydrate than Boiled Soybeans no Salt.
Both Boiled Soybeans no Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Saturated Fat per 300 kcal.
Both Boiled Soybeans no Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled SoybeansVS Roasted Soybeans with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Roasted Soybeans with SaltBoiled SoybeansVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled SoybeansVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Soybeans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: