Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Baked Red Potatoes	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	5.75% 1.84g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	53% 0.85g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	37.2% 6.33g	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	9.1% 12g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	4.6% 3.35g	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	22.4% 8.5g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Soybeans with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	5.07% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	25.5% 0.33mg	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	19% 76.5μg	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	2.68% 2.4mg	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	0.76% 0.11mg	3.3% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	22.7% 27.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	64% 0.58mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	50.8% 1.17mg	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	49.6% 347mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.4% 88.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Soybeans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Boiled Soybeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Boiled Soybeans with Salt:

• 5 ounces of Baked Red Potatoes have 4 times more Vitamin B3, 1.9 times more Vitamin B5 and 7.4 times more Vitamin C than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 2.2 times more Vitamin B1, 5.7 times more Vitamin B2, 2 times more Vitamin B9, 4.4 times more Vitamin E and 6.9 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Boiled Soybeans with Salt:

• 5 ounces of Baked Red Potatoes have 1.2 times more Water than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 11.3 times more Calcium, 2.3 times more Copper, 7.3 times more Iron, 3.1 times more Magnesium, 4.8 times more Manganese, 3.4 times more Phosphorus, 19.8 times more Sodium and 2.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Soybeans with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Red Potatoes have 2.3 times more Carbohydrate than Boiled Soybeans with Salt.
• While 5 oz of Boiled Soybeans with Salt contain 2 times more Energy, 59.8 times more Fat, 32.4 times more Saturated Fat, 39.9 times more Omega 3, 91.1 times more Omega 6, 1.7 times more Sugars, 3.3 times more Fiber and 7.9 times more Protein than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6