Comparing Nutrients in 1 kilogram Steamed Sprouted Soybeans with Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	28% 810kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.17g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	185% 2.96g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	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	50.2% 65.3g	354% 461g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	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	21% 8g	208% 79g	38g per day for Men 19-50 years
Protein	151% 84.7g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.43mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.8% 1.05mg	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	200% 800μg	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	92% 83mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	59% 590mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	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	164% 13mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	143% 600mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	309% 7.1mg	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	193% 1350mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	104% 3550mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	21.5% 795g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Baked Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Steamed Sprouted Soybeans with Salt 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 Steamed Sprouted Soybeans with Salt vs Baked Potato Skin:

• 1 kilogram of Steamed Sprouted Soybeans with Salt has 1.7 times more Vitamin B1, 3.6 times more Vitamin B9 and 19.4 times more Vitamin K than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.8 times more Vitamin B6 and 1.6 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Potato Skin provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Steamed Sprouted Soybeans with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Steamed Sprouted Soybeans with Salt vs Baked Potato Skin:

• 1 kilogram of Steamed Sprouted Soybeans with Salt has 1.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 11.7 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.5 times more Copper, 5.4 times more Iron and 1.6 times more Potassium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Potato Skin contain similar levels of Manganese per one kilogram.
• Both Steamed Sprouted Soybeans with Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Steamed Sprouted Soybeans with Salt has 44.5 times more Fat, 29.6 times more Omega 3, 69.3 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 2.4 times more Energy, 7.1 times more Carbohydrate and 9.9 times more Fiber than Steamed Sprouted Soybeans with Salt.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6