Comparing Nutrients in 1 pound Baked Red Potatoes VS Shoyu

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Shoyu	57%	9%	34%

Macro Nutrients

	Baked Red Potatoes	Shoyu	Recommended Dietary Allowance
Energy	13.6% 395kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	17.2% 22.4g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	2.5% 1.8g	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	2.75% 2g	0% 0g	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	% 2.5g	% 1.36g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 0.45g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Shoyu	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	62.3% 9.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	51.6% 0.67mg	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	30.6% 122μg	16% 63.5μg	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	63.5% 57mg	0% 0mg	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	2.4% 0.36mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Shoyu	Recommended Dietary Allowance
Calcium	4.1% 41mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	21.7% 0.2mg	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	39.7% 3.18mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	201% 4.6mg	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	46.7% 327mg	108% 753mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	58% 1973mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	1661% 24916mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.72% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Shoyu per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Shoyu to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Shoyu:

• 1 pound of Baked Red Potatoes has 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Shoyu.
• While 1 lb of Shoyu Soy Sauce contains 3.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Shoyu provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Shoyu have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Shoyu Soy Sauce have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Shoyu:

• 1 pound of Baked Red Potatoes has 4 times more Copper and 1.3 times more Potassium than Shoyu.
• While 1 lb of Shoyu Soy Sauce contains 3.7 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus, 457.8 times more Sodium and 2.2 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Red Potatoes has 1.6 times more Energy, 4 times more Carbohydrate and 2.3 times more Fiber than Shoyu.
• While 1 lb of Shoyu Soy Sauce contains 3.5 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Shoyu provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Shoyu Soy Sauce provide inadequate amounts of Omega 3 and Omega 6 in one pound.