Comparing Nutrients in 1 kilogram Soybeans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Soybeans	33%	40%	27%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soybeans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	154% 4460kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	206% 199g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	90% 29g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	831% 13.3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	584% 99g	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	232% 302g	166% 216g	130g per day for Men 19-50 years
Sugars	101% 73.3g	23.4% 17g	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	245% 93g	39.5% 15g	38g per day for Men 19-50 years
Protein	652% 365g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Soybeans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	728% 8.74mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	669% 8.7mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	101% 16.2mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.93mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	232% 3mg	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	938% 3750μg	22.5% 90μg	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	66.7% 60mg	142% 128mg	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	56.7% 8.5mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	392% 470μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soybeans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	277% 2770mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1842% 16.6mg	239% 2.15mg	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	1963% 157mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	667% 2800mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1094% 25mg	70% 1.6mg	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	1006% 7040mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	529% 17970mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	324% 178μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	445% 49mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	2.3% 85.4g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Soybeans VS Baked Potato Flesh per 1 kg

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

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

• 1 kilogram of Soybeans has 8.3 times more Vitamin B1, 41.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6, 41.7 times more Vitamin B9, 21.3 times more Vitamin E and 156.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Vitamin C than Raw Soybeans.
• Both Soybeans and Baked Potato Flesh provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Raw Soybeans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Soybeans vs Baked Potato Flesh:

• 1 kilogram of Soybeans has 55.4 times more Calcium, 7.7 times more Copper, 44.9 times more Iron, 11.2 times more Magnesium, 15.6 times more Manganese, 14.1 times more Phosphorus, 4.6 times more Potassium, 59.3 times more Selenium and 16.9 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8.8 times more Water than Raw Soybeans.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soybeans has 4.8 times more Energy, 199.4 times more Fat, 110.9 times more Saturated Fat, 133 times more Omega 3, 310.2 times more Omega 6, 1.4 times more Carbohydrate, 4.3 times more Sugars, 6.2 times more Fiber and 18.6 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6