Comparing Nutrients in 1 pound Soy Nuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soy Nuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	70.2% 2037kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	409% 6.55g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	287% 49g	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	101% 131g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	NA	2.25% 1.63g	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	NA	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	97% 36.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	351% 196g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Baked White 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	161% 1.94mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	263% 3.42mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	73.6% 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	232% 930μg	43% 172μg	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	23% 21mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	140% 168μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	63.5% 635mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	544% 4.9mg	64% 0.58mg	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	224% 18mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	246% 1034mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	431% 9.9mg	37.3% 0.86mg	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	421% 2944mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	182% 6187mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	159% 87.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	197% 21.6mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soy Nuts vs Baked White Potatoes:

• Dry-roasted Soybeans have 8.9 times more Vitamin B1, 17.6 times more Vitamin B2, 1.2 times more Vitamin B5, 5.4 times more Vitamin B9 and 13.7 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Vitamin B3 and 2.7 times more Vitamin C than Dry-roasted Soybeans.
• Both Dry-roasted Soybeans and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Dry-roasted Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Soy Nuts vs Baked White Potatoes:

• Dry-roasted Soybeans have 14 times more Calcium, 8.5 times more Copper, 6.2 times more Iron, 8.4 times more Magnesium, 11.6 times more Manganese, 8.7 times more Phosphorus, 2.5 times more Potassium, 38.6 times more Selenium and 13.6 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 94.3 times more Water than Dry-roasted Soybeans.

Comparison of macro-nutrients per 1 pound:

• Dry-roasted Soybeans have 4.9 times more Energy, 144.1 times more Fat, 78.2 times more Saturated Fat, 96.2 times more Omega 3, 219.7 times more Omega 6, 1.4 times more Carbohydrate, 3.9 times more Fiber and 20.6 times more Protein than Baked Whole White Potatoes.
• Both Dry-roasted Soybeans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.