Comparing Nutrients in 5 ounces Soy Flour VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Energy	21.2% 615kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	30% 29.3g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	13.2% 4.23g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	122% 1.95g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	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	35% 45.2g	50.2% 65.3g	130g per day for Men 19-50 years
Sugars	14.7% 10.6g	2.74% 2g	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	36% 13.6g	29.5% 11g	38g per day for Men 19-50 years
Protein	96% 53.6g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.12mg	27% 4.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	24.3% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	67% 0.87mg	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	122% 489μg	7.8% 31μg	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	21.3% 19mg	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	18.4% 2.76mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	82.7% 99μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Calcium	29% 292mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	460% 4.14mg	129% 1.16mg	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	113% 9.03mg	125% 9.98mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	140% 3.22mg	38% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	989% 445μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	100% 700mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	105% 3565mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.2% 7.3g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Baked Potato Skin per 5 oz

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

Lets compare vitamin content per 5 ounces of Soy Flour vs Baked Potato Skin:

• 5 ounces of Soy Flour have 4.8 times more Vitamin B1, 10.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 15.7 times more Vitamin B9, 48.8 times more Vitamin E and 41.2 times more Vitamin K than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 1.3 times more Vitamin B6 and more Vitamin C than Raw Full-fat Soy Flour.
• 5 ounces of Soy Flour have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Full-fat Soy Flour as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Flour vs Baked Potato Skin:

• 5 ounces of Soy Flour have 6.1 times more Calcium, 3.6 times more Copper, 10 times more Magnesium, 3.7 times more Manganese, 4.9 times more Phosphorus, 4.4 times more Potassium, 10.7 times more Selenium and 8 times more Zinc than Baked Potato Skin.
• Both Soy Flour and Baked Potato Skin contain similar levels of Iron per five ounces.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Flour have 2.2 times more Energy, 206.5 times more Fat, 114.9 times more Saturated Fat, 137.8 times more Omega 3, 321.3 times more Omega 6, 5.4 times more Sugars, 1.2 times more Fiber and 8.8 times more Protein than Baked Potato Skin.
• While 5 oz of Baked Potato Skin contain 1.4 times more Carbohydrate than Raw Full-fat Soy Flour.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6