Comparing Nutrients in 14 ounces Baked Potato Flesh VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Potato Flesh	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	12.7% 369kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	2.24% 1.63g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.22% 2g	38g per day for Men 19-50 years
Protein	14% 7.78g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	44% 13.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	184% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	56.4% 51mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.4% 194IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2% 20mg	49.2% 492mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	36% 0.33mg	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	17.4% 1.4mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	515% 232μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	28.3% 198mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	9.8% 147mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	8.1% 299g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Baked Potato Flesh have 8.5 times more Vitamin B3, 6.8 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 1.5 times more Vitamin B1, 9.9 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 14 ounces of Baked Potato Flesh have 2.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 24.8 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 6.5 times more Selenium and 7.4 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Zinc and Water per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Potato Flesh have 2.8 times more Energy, 12.4 times more Carbohydrate, 4.1 times more Sugars and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 14 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 1.5 times more Protein than Baked Potatoes Flesh no Salt.
• 14 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber