Comparing Nutrients in 1 kilogram Baked White Potatoes VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soybeans	33%	40%	27%

Macro Nutrients

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Energy	31.7% 920kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	90% 29g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	584% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	232% 302g	130g per day for Men 19-50 years
Sugars	21% 15.3g	101% 73.3g	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	245% 93g	38g per day for Men 19-50 years
Protein	37.5% 21g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	290% 3.77mg	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	938% 3750μg	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	66.7% 60mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Calcium	10% 100mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	1842% 16.6mg	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	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	1094% 25mg	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	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	20.4% 754g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Soybeans per 1 kg

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

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

• 1 kilogram of Baked White Potatoes has 2.1 times more Vitamin C than Soybeans.
• While 1 kg of Raw Soybeans contains 18.2 times more Vitamin B1, 20.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 9.9 times more Vitamin B9, 21.3 times more Vitamin E and 17.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soybeans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• Both Baked Whole White Potatoes as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked White Potatoes has 8.8 times more Water than Soybeans.
• While 1 kg of Raw Soybeans contains 27.7 times more Calcium, 13.1 times more Copper, 24.5 times more Iron, 10.4 times more Magnesium, 13.3 times more Manganese, 9.4 times more Phosphorus, 3.3 times more Potassium, 35.6 times more Selenium and 14 times more Zinc than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Soybeans contains 4.8 times more Energy, 132.9 times more Fat, 72.1 times more Saturated Fat, 88.7 times more Omega 3, 202.6 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Sugars, 4.4 times more Fiber and 17.4 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6