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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Roasted Soybeans with Salt	31%	45%	24%

Macro Nutrients

	Baked Potato Skin	Roasted Soybeans with Salt	Recommended Dietary Allowance
Energy	31% 898kcal	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	161% 209g	105% 137g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	211% 80.3g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	312% 175g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Roasted Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	50.6% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	41% 2.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	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	25% 100μg	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	68% 61.2mg	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	6.43% 7.7μg	191% 229μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Roasted Soybeans with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	62.6% 626mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	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	399% 32mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	157% 658mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	235% 1647mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	196% 6668mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	158% 86.6μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	49.3% 739mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	129% 14.2mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.24% 8.85g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin 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 Skin vs Roasted Soybeans with Salt:

• 1 pound of Baked Potato Skin has 1.2 times more Vitamin B1, 2.2 times more Vitamin B3, 1.9 times more Vitamin B5, 3 times more Vitamin B6 and 6.1 times more Vitamin C than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 1.4 times more Vitamin B2, 9.6 times more Vitamin B9, 22.8 times more Vitamin E and 29.6 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin 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 Skin vs Roasted Soybeans with Salt:

• 1 pound of Baked Potato Skin has 1.8 times more Iron than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 4.1 times more Calcium, 3.4 times more Magnesium, 3.5 times more Manganese, 3.6 times more Phosphorus, 2.6 times more Potassium, 27.3 times more Selenium, 7.8 times more Sodium and 6.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Soybeans with Salt contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.5 times more Carbohydrate than Roasted Soybeans with Salt.
• While 1 lb of Roasted Soybeans with Salt contains 2.4 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, 3 times more Sugars, 2.2 times more Fiber and 9 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6