Comparing Nutrients in 14 ounces Baked Red Potatoes VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk	24%	29%	47%

Macro Nutrients

	Baked Red Potatoes	Soymilk	Recommended Dietary Allowance
Energy	12% 345kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	2.54% 0.81g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	19% 25g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	22% 16g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	23.5% 0.31mg	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	26.8% 107μg	18% 71.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	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	2.1% 0.32mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	56.4% 0.51mg	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	34.7% 2.78mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	38.5% 0.89mg	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	41% 286mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.44% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Soymilk:

• Baked Whole Red Potatoes have 3.1 times more Vitamin B3, 2.8 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk Unfortified.
• While Soymilk Unfortified contains 1.4 times more Vitamin B2 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk Unfortified have similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 14 oz.
• Both Baked Whole Red Potatoes as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Soymilk:

• Baked Whole Red Potatoes have 1.4 times more Copper, 1.4 times more Phosphorus, 4.6 times more Potassium and 3.3 times more Zinc than Soymilk Unfortified.
• While Soymilk Unfortified contains 2.8 times more Calcium, 1.3 times more Manganese and 4.3 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk Unfortified have similar amounts of Iron, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 1.6 times more Energy, 3.1 times more Carbohydrate and 3 times more Fiber than Soymilk Unfortified.
• While Soymilk Unfortified contains 11.7 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6, 2.8 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Soymilk Unfortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.