Comparing Nutrients in 5 ounces Baked White Potatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	4.5% 130kcal	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	23% 30g	33% 43g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	36% 13.7g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	5.67% 0.068mg	48.7% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	29% 4.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	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	13.5% 54μg	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	3.2% 3.83μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	1.4% 14mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	103% 8.25mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	125% 523mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	96% 675mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	85% 2893mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	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

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

• Baked Whole White Potatoes have more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 8.6 times more Vitamin B1, 21.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 6 times more Vitamin B9, 49.5 times more Vitamin E and 26.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Roasted Soy Flour:

• Baked Whole White Potatoes have 19.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 17.5 times more Copper, 9.1 times more Iron, 13.7 times more Magnesium, 11 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium, 15 times more Selenium and 10.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour contains 4.8 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, 1.4 times more Carbohydrate, 5 times more Sugars, 4.6 times more Fiber and 18.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.