Comparing Nutrients in 1 pound Boiled Potato Flesh, Cooked In Skin VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	13.6% 395kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	12.2% 16g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	16.3% 12g	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	1.8% 1.3g	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	% 1.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	15% 8.5g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	5.6% 0.073mg	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	11.3% 45.4μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	189% 4.54μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.5% 213IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	55.8% 558mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	NA	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	28.5% 200mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	15.6% 531mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.4% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Potato Flesh, Cooked In Skin versus 1 lb of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Potato Flesh, Cooked In Skin vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B1, 6.5 times more Vitamin B3, 18.7 times more Vitamin B6 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contains more Vitamin A, 10.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Boiled Potato Flesh, Cooked In Skin vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.2 times more Copper, 1.5 times more Magnesium, 3.2 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contains 24.6 times more Calcium, 1.4 times more Iron, 2 times more Phosphorus, 7.7 times more Selenium and 12 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Water per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Energy, 5.7 times more Carbohydrate and 6 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contains 4.9 times more Omega 3, 11.8 times more Omega 6, 2.9 times more Sugars and 1.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber