Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Defatted Soy Meal

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Defatted Soy Meal	54%	6%	40%

Macro Nutrients

	Baked Red Potatoes	Defatted Soy Meal	Recommended Dietary Allowance
Energy	30% 870kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	8.38% 2.68g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	276% 359g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	NA	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	NA	38g per day for Men 19-50 years
Protein	41% 23g	879% 492g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Defatted Soy Meal	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	576% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	396% 20mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	438% 5.7mg	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	758% 3030μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Defatted Soy Meal	Recommended Dietary Allowance
Calcium	9% 90mg	244% 2440mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	2222% 20mg	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	1713% 137mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	729% 3060mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	1652% 38mg	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	1001% 7010mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	732% 24900mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	460% 50.6mg	11mg per day for Men 19-50 years
Water	20.7% 767g	1.88% 69.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Defatted Soy Meal per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Defatted Soy Meal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Defatted Soy Meal:

• 1 kilogram of Baked Red Potatoes has more Vitamin C than Defatted Soy Meal.
• While 1 kg of Raw Defatted Soy Meal contains 9.6 times more Vitamin B1, 5 times more Vitamin B2, 1.6 times more Vitamin B3, 5.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 11.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 kilogram of Defatted Soy Meal have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Raw Defatted Soy Meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Defatted Soy Meal:

• 1 kilogram of Baked Red Potatoes has 11 times more Water than Defatted Soy Meal.
• While 1 kg of Raw Defatted Soy Meal contains 27.1 times more Calcium, 11.5 times more Copper, 19.6 times more Iron, 10.9 times more Magnesium, 22 times more Manganese, 9.7 times more Phosphorus, 4.6 times more Potassium and 12.7 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Defatted Soy Meal contains 3.9 times more Energy, 15.9 times more Fat, 8.2 times more Omega 3, 18.8 times more Omega 6, 1.8 times more Carbohydrate and 21.4 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6