Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Baked White Potatoes	Boiled Soybeans	Recommended Dietary Allowance
Energy	31.7% 920kcal	59.3% 1720kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	92% 89.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	40.5% 13g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	374% 6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	263% 44.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	21% 15.3g	41.4% 30g	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	158% 60g	38g per day for Men 19-50 years
Protein	37.5% 21g	325% 182g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Soybeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	35.8% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	180% 2.34mg	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	135% 540μg	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	19% 17mg	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	23.3% 3.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	160% 192μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Soybeans	Recommended Dietary Allowance
Calcium	10% 100mg	102% 1020mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	452% 4.07mg	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	643% 51.4mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	358% 8.24mg	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	350% 2450mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	151% 5150mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17% 626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Boiled Soybeans:

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 7.4 times more Vitamin C than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 3.2 times more Vitamin B1, 6.6 times more Vitamin B2, 1.4 times more Vitamin B9, 8.8 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Soybeans no Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Boiled Soybeans:

• Baked Whole White Potatoes have 1.2 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 10.2 times more Calcium, 3.2 times more Copper, 8 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 14.6 times more Selenium and 3.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Soybeans no Salt have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.5 times more Carbohydrate than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.9 times more Energy, 59.8 times more Fat, 32.4 times more Saturated Fat, 39.9 times more Omega 3, 91.1 times more Omega 6, 2 times more Sugars, 2.9 times more Fiber and 8.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.