Comparing Nutrients in 500 calories Low-fat Soy Flour VS Baked Red Potatoes

Weight per 500 calories

• Low-fat Soy Flour: 134g
• Baked Red Potatoes: 575g

Low-fat Soy Flour has 4.3 times more energy per 100g than Baked Red Potatoes. It has high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Low-fat Soy Flour	50%	20%	30%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Low-fat Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.4% 1.73g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	46.6% 0.75g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41g	86.6% 113g	130g per day for Men 19-50 years
Sugars	17.3% 12.5g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	56.6% 21.5g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	120% 67g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Low-fat Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.8% 3.97mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	94% 1.2mg	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	97% 388μg	38.8% 155μg	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	0% 0mg	80.5% 72.4mg	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	4.93% 0.74mg	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low-fat Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	38.3% 383mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	111% 1mg	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	138% 11mg	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	43.2% 0.99mg	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	130% 907mg	59% 414mg	700mg per day for Men 19-50 years
Potassium	82.6% 2809mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	0.81% 12mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.2g	12% 441g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Low-fat Soy Flour vs Baked Red Potatoes:

• Low-fat Soy Flour has 3.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3, more Vitamin C and 3.1 times more Vitamin K than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Baked Whole Red Potatoes have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Low-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Low-fat Soy Flour vs Baked Red Potatoes:

• Low-fat Soy Flour has 7.4 times more Calcium, 2.2 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 2.2 times more Phosphorus and 2.4 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 71.1 times more Water than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Baked Whole Red Potatoes have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Low-fat Soy Flour has 13.9 times more Fat, 7.5 times more Saturated Fat, 8.7 times more Omega 3, 17.5 times more Omega 6, 1.5 times more Sugars, 2.1 times more Fiber and 5.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Carbohydrate than Low-fat Soy Flour.
• Both Low-fat Soy Flour and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Low-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.