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Comparing Nutrients in 1 pound Soy FlourVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Soy Flour
33%
40%
27%
Baked White Potatoes
9%
1%
90%
1 lb ▼

Macro Nutrients

68%1969kcal
Energy
14.4%417kcal
1969 kcalvs417 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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97%94g
Fat
0.7%0.68g
94 gvs0.68 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
42.3%13.5g
Saturated Fat
0.57%0.18g
13.5 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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391%6.25g
Omega 3
4.25%0.068g
6.25 gvs0.068 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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274%46.6g
Omega 6
1.3%0.22g
46.6 gvs0.22 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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111%145g
Carbohydrate
73.6%96g
145 gvs96 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
47%34g
Sugars
9.57%6.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
34 gvs6.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
2.25%1.63g
≤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]
NA gvs1.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%2.86g
NA gvs2.86 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.8g
NA gvs1.8 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
115%43.5g
Fiber
25%9.53g
43.5 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
306%172g
Protein
17%9.53g
172 gvs9.53 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

3.02%27.2μg
Vitamin A
0.5%4.54μg
RAE, retinol activity equivalents
27.2 μgvs4.54 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
220%2.64mg
Vitamin B1
18%0.22mg
Thiamine
2.64 mgvs0.22 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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405%5.26mg
Vitamin B2
15%0.2mg
Riboflavin
5.26 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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122%19.6mg
Vitamin B3
43.3%6.93mg
Niacin, nicotinic acid, niacinamide
19.6 mgvs6.93 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
144%7.2mg
Vitamin B5
34.7%1.74mg
Pantothenic acid
7.2 mgvs1.74 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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161%2.1mg
Vitamin B6
73.6%0.96mg
Pyridoxine
2.1 mgvs0.96 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
391%1565μg
Vitamin B9
43%172μg
Folates and Folic Acid
1565 μgvs172 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
63.5%57mg
Ascorbic acid
0 mgvs57 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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59%8.85mg
Vitamin E
1.2%0.18mg
Tocopherols and Tocotrienols
8.85 mgvs0.18 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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265%318μg
Vitamin K
10.2%12.2μg
Phytomenadione or phylloquinone
318 μgvs12.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

93%934mg
Calcium
4.54%45.4mg
934 mgvs45.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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1472%13.2mg
Copper
64%0.58mg
13.2 mgvs0.58 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
361%29mg
Iron
36.3%2.9mg
29 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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463%1946mg
Magnesium
29%122mg
1946 mgvs122 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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449%10.3mg
Manganese
37.3%0.86mg
10.3 mgvs0.86 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
3165%1424μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
1424 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
320%2241mg
Phosphorus
48.6%340mg
2241 mgvs340 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
336%11408mg
Potassium
72.6%2468mg
11408 mgvs2468 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
62%34μg
Selenium
4.12%2.27μg
34 μgvs2.27 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
3.93%59mg
Sodium
2.1%31.8mg
59 mgvs31.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
162%17.8mg
Zinc
14.4%1.6mg
17.8 mgvs1.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.63%23.4g
Water
9.25%342g
23.4 gvs342 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Soy Flour vs Baked White Potatoes:
Comparing minerals per 1 pound for Soy Flour vs Baked White Potatoes:
Comparison of macro-nutrients per 1 pound:



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