Comparing Nutrients in 1 pound Baked Potato Flesh VS Roasted Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Baked Potato Flesh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	14.5% 422kcal	73.4% 2127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	119% 115g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	480% 7.7g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	337% 57.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	105% 137g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	26.3% 19g	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	18% 6.8g	211% 80.3g	38g per day for Men 19-50 years
Protein	16% 8.9g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	72.6% 0.94mg	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	10.2% 41μg	239% 957μg	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	64.5% 58mg	11% 9.98mg	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	1.2% 0.18mg	27.5% 4.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	417% 3.76mg	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	20% 1.6mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	426% 9.8mg	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	32.4% 227mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.24% 8.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Roasted Soybeans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Roasted Soybeans with Salt:

• 1 pound of Baked Potato Flesh has 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 5.8 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 6.9 times more Vitamin B2, 23.4 times more Vitamin B9, 22.8 times more Vitamin E and 168 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Roasted Soybeans with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Roasted Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Roasted Soybeans with Salt:

• 1 pound of Baked Potato Flesh has 38.7 times more Water than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 27.6 times more Calcium, 3.9 times more Copper, 11.1 times more Iron, 5.8 times more Magnesium, 13.4 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium, 63.7 times more Selenium, 32.6 times more Sodium and 10.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Roasted Soybeans with Salt contains 5 times more Energy, 254 times more Fat, 141.3 times more Saturated Fat, 169.4 times more Omega 3, 395.1 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Sugars, 11.8 times more Fiber and 19.7 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6