Comparing Nutrients in 5 ounces Baked Potato Flesh VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked Potato Flesh	Roasted Soy Flour	Recommended Dietary Allowance
Energy	4.55% 132kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	91% 15.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	33% 43g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	15% 10.8g	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	5.6% 2.13g	36% 13.7g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	38.3% 0.5mg	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	3.2% 12.8μg	80.4% 322μg	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	20% 18mg	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	0.38% 0.057mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	350% 3.15mg	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	6.2% 0.5mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	128% 2.94mg	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	10% 71mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Roasted Soy Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Roasted Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Roasted Soy Flour:

• 5 ounces of Baked Potato Flesh have more Vitamin C than Roasted Soy Flour.
• While 5 oz of Roasted Full-fat Soy Flour contain 3.9 times more Vitamin B1, 44.8 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 25.2 times more Vitamin B9, 49.5 times more Vitamin E and 236.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Roasted Soy Flour provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 5 ounces of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Roasted Soy Flour:

• 5 ounces of Baked Potato Flesh have 19.8 times more Water than Roasted Soy Flour.
• While 5 oz of Roasted Full-fat Soy Flour contain 37.6 times more Calcium, 10.3 times more Copper, 16.6 times more Iron, 14.8 times more Magnesium, 12.9 times more Manganese, 9.5 times more Phosphorus, 5.2 times more Potassium, 25 times more Selenium and 12.3 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Roasted Full-fat Soy Flour contain 4.7 times more Energy, 218.6 times more Fat, 121.6 times more Saturated Fat, 145.8 times more Omega 3, 340.1 times more Omega 6, 1.4 times more Carbohydrate, 4.5 times more Sugars, 6.5 times more Fiber and 19.4 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6