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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	6.44% 2.06g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.9% 0.49g	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	162% 211g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	% 5.57g	% 4g	g per day for Men 19-50 years
Fiber	13% 5g	55.3% 21g	38g per day for Men 19-50 years
Protein	51% 28.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	64.7% 582μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	128% 1.54mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	162% 2.1mg	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	95% 380μg	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	140% 126mg	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	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	124% 1240mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	141% 1.27mg	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	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	82% 1.9mg	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	107% 750mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	24.7% 370mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25% 931g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 58.2 times more Vitamin A, 3.2 times more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.3 times more Vitamin B3, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 12.4 times more Calcium, 3.9 times more Selenium, 5.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus and 4.5 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 Whole White Potatoes have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 10.7 times more Fat and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy, 12.1 times more Carbohydrate, 3.7 times more Sugars and 4.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.