Comparing Nutrients in 1 pound Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5.16% 150kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	6.07% 7.9g	75% 98g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.53g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	18% 6.8g	38g per day for Men 19-50 years
Protein	23% 13g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	29.3% 264μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.5% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.4μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	210% 5.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	64.5% 58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37% 222IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.71mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	56.2% 562mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	26% 2.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	31.8% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	589% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D 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 Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has more Vitamin A, 1.5 times more Vitamin B1, 9.9 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 8.5 times more Vitamin B3, 6.8 times more Vitamin B5, 6.1 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E in one pound.

Comparing minerals per 1 pound for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 24.8 times more Calcium, 1.3 times more Iron, 1.3 times more Manganese, 6.5 times more Selenium, 7.4 times more Sodium and 1.2 times more Water than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.6 times more Copper, 1.6 times more Magnesium, 1.6 times more Phosphorus and 3.3 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Zinc per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 1.5 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.8 times more Energy, 12.4 times more Carbohydrate, 4.1 times more Sugars and 3 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber