Comparing Nutrients in 14 ounces Green Soybeans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Green Soybeans	33%	39%	28%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Green Soybeans	Baked White Potatoes	Recommended Dietary Allowance
Energy	20% 583kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	66% 11.2g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 44g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	44% 16.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	92% 51.4g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Green Soybeans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.55mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	64.4% 0.84mg	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	164% 655μg	37.7% 151μg	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	128% 115mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Soybeans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	78% 782mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	56% 0.5mg	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	176% 14mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	94% 2.17mg	32.6% 0.75mg	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	110% 770mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	72.4% 2461mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.24% 268g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Green Soybeans have 9 times more Vitamin A, 9.1 times more Vitamin B1, 4.1 times more Vitamin B2, 4.3 times more Vitamin B9 and 2.3 times more Vitamin C than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Green Soybeans.
• Both Raw Green Soybeans and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Green Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Soybeans vs Baked White Potatoes:

• Raw Green Soybeans have 19.7 times more Calcium, 5.5 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 2.6 times more Phosphorus, 3 times more Selenium, 2.1 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes.
• Both Raw Green Soybeans and Baked Whole White Potatoes have similar amounts of Copper, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Green Soybeans have 1.6 times more Energy, 45.3 times more Fat, 19.7 times more Saturated Fat, 25.1 times more Omega 3, 57.6 times more Omega 6, 2 times more Fiber and 6.2 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Carbohydrate than Raw Green Soybeans.
• Both Raw Green Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.