Comparing Nutrients in 14 ounces Soymilk (All flavors), lowfat, with added calcium, vitamins A and D VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	16%	14%	70%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.9% 171kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	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	22% 28.6g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	19% 14g	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	8.36% 3.18g	22% 8.33g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	27.3% 246μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	27% 163IU	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

	Soymilk (All flavors), lowfat, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	32.5% 325mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	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	22% 1.75mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	NA	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	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	35% 246mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	NA	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	9.64% 357g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 62 times more Vitamin A and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Soymilk (All flavors), lowfat, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 8.2 times more Calcium and 5.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Iron and 8.5 times more Potassium than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soymilk (All flavors), lowfat, with added calcium, vitamins A and D have 2.3 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Energy, 2.9 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Soymilk (All flavors), lowfat, with added calcium, vitamins A and D.
• Both Soymilk (All flavors), lowfat, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.