Comparing Nutrients in 1 kilogram Baked White Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	31.7% 920kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.44% 0.78g	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	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	21% 15.3g	5.66% 4.1g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	37.5% 21g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	134% 1.74mg	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	17.5% 70μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	68.3% 410IU	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	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	31% 130mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	42% 630mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	20.4% 754g	25% 920g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked White Potatoes versus 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked White Potatoes has 5.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 4 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 Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

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

• 1 kilogram of Baked White Potatoes has 1.4 times more Iron, 2.1 times more Magnesium, 4.6 times more Potassium and 3.5 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contains 12.3 times more Calcium, 1.4 times more Phosphorus and 9 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per one kilogram.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium
• 1 kilogram of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 2.7 times more Energy, 5.5 times more Carbohydrate, 3.7 times more Sugars and 3.5 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Baked White Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber