Comparing Nutrients in 500 calories Baked Red Potatoes VS Roasted Soy Flour

Weight per 500 calories

• Baked Red Potatoes: 575g
• Roasted Soy Flour: 114g

Roasted Full-fat Soy Flour has 5 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Roasted Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked Red Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	12% 8.67g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	29% 11g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	0.76% 6.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	30.8% 0.4mg	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	38.8% 155μg	64.6% 259μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	67.4% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	281% 2.53mg	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	50.3% 4.02mg	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	103% 2.37mg	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	59% 414mg	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	68.4% 2325mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	37% 4.08mg	11mg per day for Men 19-50 years
Water	12% 441g	0.12% 4.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Roasted Soy Flour:

• Baked Whole Red Potatoes have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 3.7 times more Vitamin B2, 1.7 times more Vitamin B9, 4.9 times more Vitamin E and 5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Roasted Full-fat Soy Flour have similar amounts of Vitamin B1 per 500 kcal.
• Both Baked Whole Red Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Roasted Soy Flour:

• Baked Whole Red Potatoes have 1.3 times more Potassium and 101.5 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 4.1 times more Calcium, 2.5 times more Copper, 1.6 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 3.3 times more Carbohydrate than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 28.9 times more Fat, 15.7 times more Saturated Fat, 19.3 times more Omega 3, 44 times more Omega 6 and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Roasted Full-fat Soy Flour have similar amounts of Energy, Sugars and Fiber per 500 kcal.
• Both Baked Whole Red Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.