Comparing Nutrients in 1 kilogram Soybean Lecithin VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soybean Lecithin	0%	100%	0%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soybean Lecithin	Baked Red Potatoes	Recommended Dietary Allowance
Energy	263% 7630kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	1031% 1000g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	469% 150g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	3210% 51.4g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2364% 402g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	151% 196g	130g per day for Men 19-50 years
Sugars	0% 0g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	0% 0g	47.4% 18g	38g per day for Men 19-50 years
Protein	0% 0g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Soybean Lecithin	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	163% 2.12mg	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	0% 0μg	67.5% 270μg	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	140% 126mg	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	545% 81.8mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1533% 1839μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybean Lecithin	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0% 0mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	193% 1.74mg	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	0% 0mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	75.2% 1.73mg	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	0% 0mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0% 0g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soybean Lecithin vs Baked Red Potatoes:

• Soybean Lecithin has 102.3 times more Vitamin E and 65.7 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Soybean Lecithin.
• Both Soybean Lecithin as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soybean Lecithin vs Baked Red Potatoes:

• Baked Whole Red Potatoes contain more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Soybean Lecithin.
• Both Soybean Lecithin as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soybean Lecithin has 8.8 times more Energy, 666.7 times more Fat, 375.1 times more Saturated Fat, 342.4 times more Omega 3 and 820 times more Omega 6 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Soybean Lecithin.
• Both Soybean Lecithin as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.