Comparing Nutrients in 1 pound Baked Red Potatoes VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked Red Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	13.6% 395kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	15.6% 2.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	49% 35.7g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	27% 0.35mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.1% 41mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	104% 0.93mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	NA	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.4% 348g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Baked Whole Red Potatoes have 3.3 times more Vitamin B1, 3.1 times more Vitamin B3, 3.8 times more Vitamin B5, 2.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 7.4 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 70 times more Vitamin A, 5.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Vitamin K per 1 lb.
• Both Baked Whole Red Potatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked Red Potatoes vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Baked Whole Red Potatoes have 1.5 times more Iron, 1.9 times more Magnesium, 1.4 times more Phosphorus and 3.8 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 14 times more Calcium and 4.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Copper, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole Red Potatoes have 1.4 times more Energy, 2 times more Carbohydrate and 4.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 10.2 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 5.5 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Protein per 1 lb.
• Both Baked Whole Red Potatoes as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.