Comparing Nutrients in 14 ounces Baked White Potatoes VS Soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk	24%	29%	47%

Macro Nutrients

	Baked White Potatoes	Soymilk	Recommended Dietary Allowance
Energy	12.6% 365kcal	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	64.4% 83.7g	19% 25g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.33g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 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	37.7% 151μg	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	1.06% 0.16mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Soymilk per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked White Potatoes versus 14 oz of Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Baked White Potatoes have 3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Soymilk.
• While 14 oz of Soymilk Unfortified contain 1.6 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin K per 14 ounces.
• 14 ounces of Soymilk have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Soymilk Unfortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Baked White Potatoes have 1.4 times more Phosphorus, 4.6 times more Potassium and 2.9 times more Zinc than Soymilk.
• While 14 oz of Soymilk Unfortified contain 2.5 times more Calcium, 9.6 times more Selenium and 7.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk contain similar levels of Copper, Iron, Magnesium, Manganese and Water per 14 ounces.
• 14 ounces of Baked White Potatoes lack sufficient amounts of Calcium and Selenium
• 14 ounces of Soymilk lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked White Potatoes have 1.7 times more Energy, 3.4 times more Carbohydrate and 3.5 times more Fiber than Soymilk.
• While 14 oz of Soymilk Unfortified contain 5 times more Omega 3, 11.9 times more Omega 6, 2.6 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
• 14 ounces of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Soymilk provide inadequate amounts of Energy and Fiber