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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	5.16% 150kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	NA	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	6.07% 7.9g	73.6% 96g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	0% 0g	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	% 0g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 2.53g	% 1.8g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	25% 9.53g	38g per day for Men 19-50 years
Protein	23% 13g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	29.3% 264μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	73.6% 0.96mg	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	43% 172μg	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	63.5% 57mg	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	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	56.2% 562mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	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	26% 2.1mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	37.3% 0.86mg	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	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9.25% 342g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 58.2 times more Vitamin A, 3.2 times more Vitamin B1, 4.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 3.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9.3 times more Vitamin B3, 4.7 times more Vitamin B5, 4.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 12.4 times more Calcium, 3.9 times more Selenium, 5.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Copper, 1.4 times more Iron, 1.7 times more Magnesium, 2.3 times more Phosphorus and 4.5 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 Whole White Potatoes have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 10.7 times more Fat and 1.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.8 times more Energy, 12.1 times more Carbohydrate, 3.7 times more Sugars and 4.2 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.