Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Shoyu	57%	9%	34%

Macro Nutrients

	Baked Red Potatoes	Shoyu	Recommended Dietary Allowance
Energy	30% 870kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.88% 5.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	38% 49.3g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	5.5% 4g	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	0% 0g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 1g	g per day for Men 19-50 years
Fiber	47.4% 18g	21% 8g	38g per day for Men 19-50 years
Protein	41% 23g	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Shoyu	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	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	59.4% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	114% 1.48mg	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	35% 140μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Shoyu	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	47.8% 0.43mg	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	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	176% 740mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	443% 10mg	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	237% 1660mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	3662% 54930mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	19.2% 712g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Shoyu per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 3.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Shoyu provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Shoyu have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Shoyu:

• 1 kilogram of Baked Red Potatoes has 4 times more Copper and 1.3 times more Potassium than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 3.7 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus, 457.8 times more Sodium and 2.2 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 kilogram of Baked Red Potatoes has 1.6 times more Energy, 4 times more Carbohydrate and 2.3 times more Fiber than Shoyu.
• While 1 kg of Shoyu Soy Sauce contains 3.5 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Shoyu provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Shoyu Soy Sauce provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.