Comparing Nutrients in 1 kilogram Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Energy	11.4% 330kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13.4% 17.4g	166% 216g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.57g	NA	g per day for Men 19-50 years
Fiber	13% 5g	39.5% 15g	38g per day for Men 19-50 years
Protein	51% 28.6g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	64.7% 582μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	232% 3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	111% 33.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	49.3% 197μg	22.5% 90μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	81.7% 490IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.4% 1.56mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	124% 1240mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	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	57.5% 4.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	70% 1.6mg	2.3mg per day for Men 19-50 years
Molybdenum	1298% 584μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.7% 320mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	25% 931g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has more Vitamin A, 1.5 times more Vitamin B1, 9.9 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 8.5 times more Vitamin B3, 6.8 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 24.8 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 6.5 times more Selenium, 7.4 times more Sodium and 1.2 times more Water than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Zinc per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 1.5 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.8 times more Energy, 12.4 times more Carbohydrate, 4.1 times more Sugars and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber