Comparing Nutrients in 5 ounces SILK Light Plain, soymilk VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
SILK Light Plain, soymilk	32%	24%	44%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	SILK Light Plain, soymilk	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.4% 41kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	NA	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.6% 4.66g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	4.83% 3.5g	2.8% 2.03g	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	NA	0.86% 0.62g	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	NA	% 0.78g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	SILK Light Plain, soymilk	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23% 0.3mg	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	3.54% 14μg	9.57% 38.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	72.6% 1.74μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	20% 18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.6% 69.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Light Plain, soymilk	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	17.4% 174mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	NA	27.4% 0.25mg	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	7.8% 0.62mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	10.7% 0.25mg	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	NA	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.94% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: SILK Light Plain, soymilk VS Baked Red Potatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of SILK Light Plain, soymilk versus 5 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of SILK Light Plain, soymilk vs Baked Red Potatoes:

• 5 ounces of SILK Light Plain, soymilk have 4.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 2.7 times more Vitamin B9 and more Vitamin C than SILK Light Plain, soymilk.
• 5 ounces of SILK Light Plain, soymilk have insufficient amounts of Vitamin C
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for SILK Light Plain, soymilk vs Baked Red Potatoes:

• 5 ounces of SILK Light Plain, soymilk have 13.7 times more Calcium, 4.1 times more Sodium and 1.2 times more Water than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 1.6 times more Iron, 1.8 times more Magnesium, 4.4 times more Potassium and 1.6 times more Zinc than SILK Light Plain, soymilk.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of SILK Light Plain, soymilk have 1.7 times more Sugars than Baked Red Potatoes.
• While 5 oz of Baked Whole Red Potatoes contain 3 times more Energy, 6 times more Carbohydrate and 4.5 times more Fiber than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Baked Red Potatoes offer comparable quantities of Protein per five ounces.
• 5 ounces of SILK Light Plain, soymilk provide inadequate amounts of Energy and Fiber