Comparing Nutrients in 1 pound Baked Red Potatoes VS Soy Cheese

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Baked Red Potatoes	Soy Cheese	Recommended Dietary Allowance
Energy	13.6% 395kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	38% 36.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	16.6% 5.3g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	108% 18.3g	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	24% 31.3g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	10% 7.26g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	0% 0g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	24.4% 0.32mg	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	25% 100μg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soy Cheese	Recommended Dietary Allowance
Calcium	4.1% 41mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	192% 1.72mg	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	318% 25.4mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	246% 1034mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	175% 4.03mg	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	144% 1007mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	NA	139% 76.2μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	6.05% 91mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.7% 322g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have more Vitamin B1, 3.2 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
• While Soybean, curd cheese contains 2.8 times more Vitamin B2, 7.5 times more Vitamin E and 1.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Soy Cheese:

• Baked Whole Red Potatoes have 2.7 times more Potassium than Soybean, curd cheese.
• While Soybean, curd cheese contains 20.9 times more Calcium, 2.2 times more Copper, 8 times more Iron, 8.1 times more Magnesium, 5.1 times more Manganese, 3.1 times more Phosphorus, 1.7 times more Sodium and 4.3 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soybean, curd cheese have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 2.8 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 1.7 times more Energy, 54 times more Fat, 29.3 times more Saturated Fat, 36 times more Omega 3, 82.3 times more Omega 6 and 5.4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soybean, curd cheese have similar amounts of Sugars per 1 lb.
• Both Baked Whole Red Potatoes as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.