Comparing Nutrients in 1 pound Roasted Soybeans with Salt VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Roasted Soybeans with Salt	31%	45%	24%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Roasted Soybeans with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Energy	73.4% 2127kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	119% 115g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	480% 7.7g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	337% 57.4g	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	105% 137g	75% 98g	130g per day for Men 19-50 years
Sugars	26.3% 19g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	211% 80.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	312% 175g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.6% 0.66mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.05mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	105% 1.37mg	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	239% 957μg	10.2% 41μg	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	11% 9.98mg	64.5% 58mg	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	27.5% 4.13mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	62.6% 626mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	417% 3.76mg	108% 0.98mg	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	221% 17.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	157% 658mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	31.8% 0.73mg	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	235% 1647mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	196% 6668mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	158% 86.6μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	49.3% 739mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	129% 14.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.85g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Soybeans with Salt VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Soybeans with Salt versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Soybeans with Salt vs Baked Potato Flesh:

• 1 pound of Roasted Soybeans with Salt has 6.9 times more Vitamin B2, 23.4 times more Vitamin B9, 22.8 times more Vitamin E and 168 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B6 and 5.8 times more Vitamin C than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Baked Potato Flesh provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Roasted Soybeans with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Soybeans with Salt vs Baked Potato Flesh:

• 1 pound of Roasted Soybeans with Salt has 27.6 times more Calcium, 3.9 times more Copper, 11.1 times more Iron, 5.8 times more Magnesium, 13.4 times more Manganese, 7.3 times more Phosphorus, 3.8 times more Potassium, 63.7 times more Selenium, 32.6 times more Sodium and 10.8 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 38.7 times more Water than Roasted Soybeans with Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Soybeans with Salt has 5 times more Energy, 254 times more Fat, 141.3 times more Saturated Fat, 169.4 times more Omega 3, 395.1 times more Omega 6, 1.4 times more Carbohydrate, 2.5 times more Sugars, 11.8 times more Fiber and 19.7 times more Protein than Baked Potato Flesh.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6