Comparing Nutrients in 300 calories Baked Red Potatoes VS Soy protein concentrate, produced by acid wash

Weight per 300 calories

• Baked Red Potatoes: 345g
• Soy protein concentrate, produced by acid wash: 92g

Soy protein concentrate, produced by acid wash has 3.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Soy protein concentrate, produced by acid wash?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soy protein concentrate, produced by acid wash	71%	1%	28%

Macro Nutrients

	Baked Red Potatoes	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	1.37% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	18% 23.2g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	25.2% 18.3g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	14% 7.93g	104% 58g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	4.1% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	1.04% 0.052mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	9.43% 0.12mg	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	23.3% 93μg	77.7% 311μg	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	48.3% 43.4mg	0% 0mg	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	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soy protein concentrate, produced by acid wash	Recommended Dietary Allowance
Calcium	3.1% 31mg	33.2% 332mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	99% 0.89mg	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	30% 2.4mg	123% 9.86mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	30.5% 128mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	167% 3.83mg	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	35.5% 248mg	110% 767mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	NA	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	55% 823mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	36.6% 4.02mg	11mg per day for Men 19-50 years
Water	7.15% 264g	0.14% 5.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Soy protein concentrate, produced by acid wash:

• Baked Whole Red Potatoes have 1.3 times more Vitamin B2, 8.4 times more Vitamin B3, 22.6 times more Vitamin B5, 6 times more Vitamin B6, more Vitamin C and more Vitamin K than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 3.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soy protein concentrate, produced by acid wash have similar amounts of Vitamin B1 per 300 kcal.
• Both Baked Whole Red Potatoes as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Soy protein concentrate, produced by acid wash:

• Baked Whole Red Potatoes have 4.6 times more Potassium and 49.8 times more Water than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 10.7 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 1.3 times more Magnesium, 6.4 times more Manganese, 3.1 times more Phosphorus, 19.9 times more Sodium and 2.9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

• Baked Whole Red Potatoes have 2.4 times more Omega 3, 2.9 times more Carbohydrate and 1.2 times more Fiber than Soy protein concentrate, produced by acid wash.
• While Soy protein concentrate, produced by acid wash contains 3.7 times more Sugars and 7.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soy protein concentrate, produced by acid wash have similar amounts of Energy per 300 kcal.
• Both Baked Whole Red Potatoes as well as Soy protein concentrate, produced by acid wash have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.