Comparing Nutrients in 300 calories Roasted Soybeans with Salt VS Baked Potato Flesh

Weight per 300 calories

• Roasted Soybeans with Salt: 64g
• Baked Potato Flesh: 323g

Roasted Soybeans with Salt have 5 times more energy per 100g than Baked Potato Flesh. It has very high energy density when compared to other foods. Baked Potatoes Flesh no Salt having average energy density.

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	16.7% 16.2g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	67.7% 1.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	47.6% 8.1g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	3.7% 2.7g	7.56% 5.5g	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	29.8% 11.3g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	44% 24.7g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Roasted Soybeans with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.71% 6.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.13% 0.093mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.64% 0.9mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.8% 0.29mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	74.7% 0.97mg	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	33.7% 135μg	7.26% 29μg	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	1.56% 1.4mg	46% 41.3mg	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	3.9% 0.58mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32.2μg	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soybeans with Salt	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	8.83% 88.3mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	77% 0.69mg	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	31% 2.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	22.6% 0.52mg	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	33% 232mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	27.7% 940mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	22.2% 12.2μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	6.95% 104mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	0.034% 1.25g	6.58% 243g	3700g per day for Men 19-50 years

Roasted Soybeans With Salt VS Baked Potato Flesh Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Soybeans with Salt or Baked Potato Flesh?

Lets compare vitamin content per 300 calories of Roasted Soybeans with Salt vs Baked Potato Flesh:

• 300 calories of Roasted Soybeans with Salt have 1.4 times more Vitamin B2, 4.6 times more Vitamin B9 and 33.3 times more Vitamin K than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 5.3 times more Vitamin B1, 5 times more Vitamin B3, 6.2 times more Vitamin B5, 7.3 times more Vitamin B6 and 29.3 times more Vitamin C than Roasted Soybeans with Salt.
• 300 calories of Roasted Soybeans with Salt have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Roasted Soybeans with Salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Roasted Soybeans with Salt vs Baked Potato Flesh:

• 300 calories of Roasted Soybeans with Salt have 5.5 times more Calcium, 2.2 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus, 12.6 times more Selenium, 6.5 times more Sodium and 2.1 times more Zinc than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 1.3 times more Copper, 1.3 times more Potassium and 195 times more Water than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Baked Potato Flesh contain similar levels of Magnesium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Soybeans with Salt have 50.4 times more Fat, 28 times more Saturated Fat, 33.6 times more Omega 3, 78.4 times more Omega 6, 2.3 times more Fiber and 3.9 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3.6 times more Carbohydrate and 2 times more Sugars than Roasted Soybeans with Salt.
• Both Roasted Soybeans with Salt and Baked Potato Flesh offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6