Comparing Nutrients in 1 kilogram Boiled Soybeans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Soybeans	39%	43%	18%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Soybeans	Baked Potato Skin	Recommended Dietary Allowance
Energy	59.3% 1720kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.7g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	40.5% 13g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	374% 6g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	263% 44.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	354% 461g	130g per day for Men 19-50 years
Sugars	41.4% 30g	19.3% 14g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	158% 60g	208% 79g	38g per day for Men 19-50 years
Protein	325% 182g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Soybeans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.8% 1.8mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	472% 6.14mg	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	135% 540μg	55% 220μg	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	19% 17mg	150% 135mg	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	23.3% 3.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	160% 192μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Soybeans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	102% 1020mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	452% 4.07mg	908% 8.17mg	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	643% 51.4mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	205% 860mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	268% 6.16mg	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	350% 2450mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	151% 5150mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	133% 73μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	17% 626g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Soybeans VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Soybeans vs Baked Potato Skin:

• 1 kilogram of Boiled Soybeans has 1.3 times more Vitamin B1, 2.7 times more Vitamin B2, 2.5 times more Vitamin B9, 8.8 times more Vitamin E and 11.3 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 7.7 times more Vitamin B3, 4.8 times more Vitamin B5, 2.6 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Soybeans no Salt.
• 1 kilogram of Boiled Soybeans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Soybeans no Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Soybeans vs Baked Potato Skin:

• 1 kilogram of Boiled Soybeans has 3 times more Calcium, 2 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 10.4 times more Selenium and 2.3 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2 times more Copper and 1.4 times more Iron than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Baked Potato Skin contain similar levels of Potassium per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Soybeans has 89.7 times more Fat, 49.9 times more Saturated Fat, 59.8 times more Omega 3, 139.5 times more Omega 6, 2.1 times more Sugars and 4.2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 5.5 times more Carbohydrate and 1.3 times more Fiber than Boiled Soybeans no Salt.
• Both Boiled Soybeans and Baked Potato Skin offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6