Comparing Nutrients in 5 ounces Soy Flour, defatted VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Soy Flour, defatted	58%	3%	39%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soy Flour, defatted	Baked Potato Flesh	Recommended Dietary Allowance
Energy	16% 464kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.73g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	32% 23.3g	3.32% 2.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.3% 25g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	130% 73g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Soy Flour, defatted	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.4% 0.99mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.6% 0.36mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.7mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.7% 2.83mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.6% 0.81mg	33% 0.43mg	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	108% 432μg	3.2% 12.8μg	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	0% 0mg	20% 18mg	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	1.13% 0.17mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour, defatted	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	34% 342mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	640% 5.76mg	34% 0.3mg	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	164% 13mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	98% 411mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	186% 4.28mg	9.92% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	665% 299μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	99% 3379mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	1.9% 28.3mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	31.7% 3.5mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour, defatted VS Baked Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy Flour, defatted versus 5 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy Flour, defatted vs Baked Potato Flesh:

• 5 ounces of Soy Flour, defatted have 6.6 times more Vitamin B1, 12 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 1.9 times more Vitamin B6, 33.9 times more Vitamin B9 and 13.7 times more Vitamin K than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain more Vitamin C than Soy flour, defatted.
• 5 ounces of Soy Flour, defatted have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Soy flour, defatted as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Soy Flour, defatted vs Baked Potato Flesh:

• 5 ounces of Soy Flour, defatted have 48.2 times more Calcium, 18.9 times more Copper, 26.4 times more Iron, 11.6 times more Magnesium, 18.7 times more Manganese, 13.5 times more Phosphorus, 6.1 times more Potassium, 5.7 times more Selenium and 8.5 times more Zinc than Baked Potato Flesh.
• While 5 oz of Baked Potatoes Flesh no Salt contain 10.4 times more Water than Soy flour, defatted.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Flour, defatted have 3.5 times more Energy, 6.3 times more Omega 3, 14.7 times more Omega 6, 1.6 times more Carbohydrate, 9.7 times more Sugars, 11.7 times more Fiber and 26.3 times more Protein than Baked Potato Flesh.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6