Comparing Nutrients in 1 kilogram Baked White Potatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	31.7% 920kcal	151% 4390kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	225% 219g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	911% 14.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	640% 109g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	234% 304g	130g per day for Men 19-50 years
Sugars	21% 15.3g	105% 76g	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	255% 97g	38g per day for Men 19-50 years
Protein	37.5% 21g	680% 381g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	343% 4.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	724% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	205% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	242% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	270% 3.5mg	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	568% 2270μg	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	2.67% 0.4mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	592% 710μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	10% 100mg	188% 1880mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	2468% 22.2mg	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	728% 58.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	879% 3690mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	903% 20.8mg	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	680% 4760mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	600% 20410mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	325% 35.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	1.03% 38g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Roasted Soy Flour:

• Baked Whole White Potatoes have more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 8.6 times more Vitamin B1, 21.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 6 times more Vitamin B9, 49.5 times more Vitamin E and 26.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Roasted Soy Flour:

• Baked Whole White Potatoes have 19.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 17.5 times more Copper, 9.1 times more Iron, 13.7 times more Magnesium, 11 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium, 15 times more Selenium and 10.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Full-fat Soy Flour contains 4.8 times more Energy, 145.7 times more Fat, 79.1 times more Saturated Fat, 97.2 times more Omega 3, 222.1 times more Omega 6, 1.4 times more Carbohydrate, 5 times more Sugars, 4.6 times more Fiber and 18.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.