Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Soybeans	39%	43%	18%

Macro Nutrients

	Baked White Potatoes	Boiled Soybeans	Recommended Dietary Allowance
Energy	14.4% 417kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	42% 40.7g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	170% 2.7g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	119% 20.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	29% 38g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	18.8% 13.6g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	17% 9.53g	147% 82.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Soybeans	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	18% 0.22mg	58.6% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	81.6% 1.06mg	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	43% 172μg	61.2% 245μg	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	8.57% 7.7mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	72.6% 87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Soybeans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	46.3% 463mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	205% 1.85mg	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	36.3% 2.9mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	163% 3.74mg	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	48.6% 340mg	159% 1111mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	68.7% 2336mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	60.2% 33μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	47.4% 5.2mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.67% 284g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Boiled Soybeans:

• Baked Whole White Potatoes have 3.8 times more Vitamin B3, 2.1 times more Vitamin B5 and 7.4 times more Vitamin C than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 3.2 times more Vitamin B1, 6.6 times more Vitamin B2, 1.4 times more Vitamin B9, 8.8 times more Vitamin E and 7.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Soybeans no Salt have similar amounts of Vitamin B6 per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled Soybeans no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Boiled Soybeans:

• Baked Whole White Potatoes have 1.2 times more Water than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 10.2 times more Calcium, 3.2 times more Copper, 8 times more Iron, 3.2 times more Magnesium, 4.4 times more Manganese, 3.3 times more Phosphorus, 14.6 times more Selenium and 3.3 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Soybeans no Salt have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.5 times more Carbohydrate than Boiled Soybeans no Salt.
• While Boiled Soybeans no Salt contain 1.9 times more Energy, 59.8 times more Fat, 32.4 times more Saturated Fat, 39.9 times more Omega 3, 91.1 times more Omega 6, 2 times more Sugars, 2.9 times more Fiber and 8.7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Soybeans no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.