Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Ultra Low Linolenic Industrial Soy Oil

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Ultra Low Linolenic Industrial Soy Oil	0%	100%	0%

Macro Nutrients

	Baked Red Potatoes	Ultra Low Linolenic Industrial Soy Oil	Recommended Dietary Allowance
Energy	30% 870kcal	305% 8840kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1031% 1000g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	464% 149g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	777% 12.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	2994% 509g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	0% 0g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	0% 0g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	0% 0g	38g per day for Men 19-50 years
Protein	41% 23g	0% 0g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Baked Red Potatoes	Ultra Low Linolenic Industrial Soy Oil	Recommended Dietary Allowance
Calcium	9% 90mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	0% 0mg	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	87.5% 7mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	NA	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	103% 720mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	0.91% 0.1mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Ultra Low Linolenic Industrial Soy Oil per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Ultra Low Linolenic Industrial Soy Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Ultra Low Linolenic Industrial Soy Oil:

• 1 kilogram of Baked Red Potatoes has more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Ultra Low Linolenic Industrial Soy Oil.
• While 1 kg of Ultra Low Linolenic Industrial Soy Oil contains 102.3 times more Vitamin E and 65.7 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Ultra Low Linolenic Industrial Soy Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Ultra Low Linolenic Industrial Soy Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Ultra Low Linolenic Industrial Soy Oil:

• 1 kilogram of Baked Red Potatoes has more Copper, 14 times more Iron, more Magnesium, more Phosphorus, more Potassium, 40 times more Zinc and more Water than Ultra Low Linolenic Industrial Soy Oil.
• 1 kilogram of Ultra Low Linolenic Industrial Soy Oil lack sufficient amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc
• Both Baked Whole Red Potatoes as well as Ultra Low Linolenic Industrial Soy Oil lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has more Carbohydrate, more Fiber and more Protein than Ultra Low Linolenic Industrial Soy Oil.
• While 1 kg of Ultra Low Linolenic Industrial Soy Oil contains 10.2 times more Energy, 666.7 times more Fat, 371.3 times more Saturated Fat, 82.9 times more Omega 3 and 1038.9 times more Omega 6 than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Ultra Low Linolenic Industrial Soy Oil provide inadequate amounts of Carbohydrate, Fiber and Protein