Comparing Nutrients in 5 ounces Baked White Potatoes VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.4% 128kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.089% 0.028g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	3% 2.17g	11% 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	0.2% 0.14g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.11g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	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	5.67% 0.068mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.03% 0.052mg	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	1.4% 5.67μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	7.7% 0.069mg	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	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	9.3% 0.21mg	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	18% 126mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	129% 4391mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	273% 4097mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.22% 0.35mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 5 ounces of Baked White Potatoes have 1.6 times more Vitamin B1, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 5 ounces of Baked White Potatoes have 2.6 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 1.3 times more Magnesium, 5.7 times more Potassium and 412.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain similar levels of Phosphorus per five ounces.
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked White Potatoes have 1.5 times more Carbohydrate and 7 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 5 oz of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 3.7 times more Sugars and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein offer comparable quantities of Energy per five ounces.
• 5 ounces of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Fiber
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 and Omega 6 in five ounces.