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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	31.7% 920kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.4% 2.05g	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	38% 49.2g	130g per day for Men 19-50 years
Sugars	21% 15.3g	50.3% 36.5g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	37.5% 21g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	61% 550μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	142% 1.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	24% 0.31mg	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	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	354% 8.5μg	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	71.7% 430IU	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, original and vanilla, 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	183% 1.65mg	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	52.5% 4.2mg	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	27% 0.62mg	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	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	36% 1220mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	20.4% 754g	24.4% 904g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 6.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 55 times more Vitamin A, 4.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, 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, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 12.3 times more Calcium, 1.3 times more Copper, 4.6 times more Selenium and 6.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 2.1 times more Energy, 4.3 times more Carbohydrate and 10.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 9.8 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 2.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Protein per 1 kg.
• Both Baked Whole White Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.