Comparing Nutrients in 1 kilogram Baked White Potatoes VS SILK Plus Fiber, soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
SILK Plus Fiber, soymilk	22%	28%	50%

Macro Nutrients

	Baked White Potatoes	SILK Plus Fiber, soymilk	Recommended Dietary Allowance
Energy	31.7% 920kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15% 14.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	39.7% 29g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	55.3% 21g	38g per day for Men 19-50 years
Protein	37.5% 21g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	SILK Plus Fiber, soymilk	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	NA	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	95% 380μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	513% 12.3μg	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	81.7% 490IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	SILK Plus Fiber, soymilk	Recommended Dietary Allowance
Calcium	10% 100mg	123% 1230mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	NA	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	80% 6.4mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	NA	700mg per day for Men 19-50 years
Potassium	160% 5440mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	26% 390mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS SILK Plus Fiber, soymilk per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of SILK Plus Fiber, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs SILK Plus Fiber, soymilk:

• 1 kilogram of Baked White Potatoes has 3.8 times more Vitamin B9 and more Vitamin C than SILK Plus Fiber, soymilk.
• While 1 kg of SILK Plus Fiber, soymilk contains 4.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 1 kilogram of SILK Plus Fiber, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Baked White Potatoes vs SILK Plus Fiber, soymilk:

• 1 kilogram of Baked White Potatoes has 1.5 times more Iron, 1.7 times more Magnesium, 4.4 times more Potassium and 1.4 times more Zinc than SILK Plus Fiber, soymilk.
• While 1 kg of SILK Plus Fiber, soymilk contains 12.3 times more Calcium, 4.6 times more Selenium and 5.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and SILK Plus Fiber, soymilk contain similar levels of Water per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 2.2 times more Energy and 3.7 times more Carbohydrate than SILK Plus Fiber, soymilk.
• While 1 kg of SILK Plus Fiber, soymilk contains 1.9 times more Sugars than Baked Whole White Potatoes.
• Both Baked White Potatoes and SILK Plus Fiber, soymilk offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of SILK Plus Fiber, soymilk provide inadequate amounts of Energy