Comparing Nutrients in 5 ounces Baked Red Potatoes VS 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	4.25% 123kcal	21.5% 622kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	14% 4.5g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	129% 2.07g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	21.4% 27.8g	33% 43g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	36% 13.7g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	9.57% 38.3μg	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	0.76% 0.11mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	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	12.4% 0.99mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	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	14.6% 102mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	46% 5.07mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.15% 5.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Roasted Soy Flour:

• Baked Whole Red Potatoes have more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 5.7 times more Vitamin B1, 18.8 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 8.4 times more Vitamin B9, 24.8 times more Vitamin E and 25.4 times more Vitamin K than Baked Whole Red Potatoes.
• 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 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Roasted Soy Flour:

• Baked Whole Red Potatoes have 20.1 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 20.9 times more Calcium, 12.8 times more Copper, 8.3 times more Iron, 13.2 times more Magnesium, 12 times more Manganese, 6.6 times more Phosphorus, 3.7 times more Potassium and 9 times more Zinc than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour contains 5 times more Energy, 145.7 times more Fat, 79.1 times more Saturated Fat, 97.2 times more Omega 3, 222.1 times more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars, 5.4 times more Fiber and 16.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.