Comparing Nutrients in 1 pound Shoyu VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Shoyu	57%	9%	34%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Shoyu	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8.3% 240kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	2.67% 2.6g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	8.22% 0.13g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.2% 22.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	8.95% 6.5g	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	0% 0g	2.75% 2g	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	% 1.36g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 2.04g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	66% 37g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Shoyu	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.3% 9.96mg	45.2% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	74% 0.96mg	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	16% 63.5μg	30.6% 122μg	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	0% 0mg	63.5% 57mg	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	0% 0mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shoyu	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	87.7% 0.79mg	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	82.2% 6.58mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	80% 336mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	201% 4.6mg	34% 0.78mg	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	108% 753mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	58% 1973mg	72.7% 2472mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	1661% 24916mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.72% 323g	9.4% 348g	3700g per day for Men 19-50 years

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

• Shoyu Soy Sauce has 3.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 1 lb.
• Both Shoyu Soy Sauce as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Shoyu vs Baked Red Potatoes:

• Shoyu Soy Sauce has 3.7 times more Calcium, 2.1 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 2.3 times more Phosphorus, 457.8 times more Sodium and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4 times more Copper and 1.3 times more Potassium than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce and Baked Whole Red Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Shoyu Soy Sauce has 1.9 times more Omega 3, 4.8 times more Omega 6 and 3.5 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Energy, 4 times more Carbohydrate, 3.6 times more Sugars and 2.3 times more Fiber than Shoyu Soy Sauce.
• Both Shoyu Soy Sauce as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.