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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Baked White Potatoes	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	14.4% 417kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.85% 0.15g	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	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	23% 16.6g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	17% 9.53g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	13% 0.17mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	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	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	100% 0.9mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	9.25% 342g	11% 401g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.3 times more Vitamin B1, 3 times more Vitamin B3, 5.7 times more Vitamin B6, 5.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 61 times more Vitamin A, 4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 1 lb.

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

• Baked Whole White Potatoes have 1.8 times more Iron, 2.7 times more Magnesium, 5.2 times more Potassium and 3.5 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 11.6 times more Calcium, 1.6 times more Copper, 3.4 times more Selenium and 8.1 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 2.1 times more Energy, 2.5 times more Carbohydrate and 10.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 2.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have similar amounts of Protein per 1 lb.
• Both Baked Whole White Potatoes as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.