Comparing Nutrients in 5 ounces Baked White Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	4.5% 130kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	4.2% 5.46g	130g per day for Men 19-50 years
Sugars	3% 2.17g	0.8% 0.58g	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	2.24% 0.85g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.63% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	NA	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.6% 0.33μg	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	9.7% 58IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.4% 14mg	17.4% 174mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	NA	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	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	NA	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	1.3% 0.14mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.53% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Baked White Potatoes have 5.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 5 ounces of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 5 ounces for Baked White Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Baked White Potatoes have 1.4 times more Iron, 2.1 times more Magnesium, 4.6 times more Potassium and 3.5 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 12.3 times more Calcium, 1.4 times more Phosphorus and 9 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Water per five ounces.
• 5 ounces of Baked White Potatoes lack sufficient amounts of Calcium
• 5 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked White Potatoes have 2.7 times more Energy, 5.5 times more Carbohydrate, 3.7 times more Sugars and 3.5 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Baked White Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per five ounces.
• 5 ounces of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber