Comparing Nutrients in 1 kilogram Baked White Potatoes VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked White Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	31.7% 920kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	76.5% 100g	130g per day for Men 19-50 years
Sugars	21% 15.3g	108% 78.6g	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	10.5% 4g	38g per day for Men 19-50 years
Protein	37.5% 21g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	59.2% 0.77mg	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	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	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	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.67% 0.4mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	10% 100mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	229% 2.06mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	35.7% 150mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23% 856g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 2.2 times more Vitamin B1, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 7.4 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 70 times more Vitamin A, 6.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 12.6 times more Calcium, 1.6 times more Copper, 9.6 times more Selenium and 7.6 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.5 times more Energy, 2.1 times more Carbohydrate and 5.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 10.2 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 5.1 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.