Comparing Nutrients in 14 ounces Baked Red Potatoes VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked Red Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	12% 345kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6% 5.83g	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	15% 19.5g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	20% 14.5g	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	2.1% 0.79g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	24.3% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	8.26% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	9.46% 0.12mg	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	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.37μg	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	28.4% 171IU	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, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	72.8% 0.65mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	10.7% 0.25mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	14.2% 484mg	3400mg per day for Men 19-50 years
Selenium	NA	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	12.4% 187mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	8.22% 304g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B1, 3.8 times more Vitamin B3, 3.3 times more Vitamin B5, 6.8 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 55 times more Vitamin A, 3.7 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin K per 14 oz.
• Both Baked Whole Red Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole Red Potatoes have 1.7 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus, 4.5 times more Potassium and 1.5 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 13.7 times more Calcium and 3.9 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 2 times more Energy, 4 times more Carbohydrate and 9 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 9.8 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 2.6 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Protein per 14 oz.
• Both Baked Whole Red Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.