Comparing Nutrients in 5 ounces Roasted Soy Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Roasted Soy Flour	32%	42%	26%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Roasted Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.5% 622kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	129% 2.07g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	91% 15.4g	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	33% 43g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	15% 10.8g	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	36% 13.7g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	96% 54g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Roasted Soy Flour	Baked Red Potatoes	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	48.7% 0.58mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.66mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.3% 0.5mg	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	80.4% 322μg	9.57% 38.3μg	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	18.7% 2.8mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	350% 3.15mg	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	103% 8.25mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	125% 523mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	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	96% 675mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	85% 2893mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.15% 5.4g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Soy Flour vs Baked Red Potatoes:

• Roasted Full-fat Soy Flour has 5.7 times more Vitamin B1, 18.8 times more Vitamin B2, 2.1 times more Vitamin B3, 3.5 times more Vitamin B5, 1.7 times more Vitamin B6, 8.4 times more Vitamin B9, 24.8 times more Vitamin E and 25.4 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Roasted Full-fat Soy Flour.
• Both Roasted Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Soy Flour vs Baked Red Potatoes:

• Roasted Full-fat Soy Flour has 20.9 times more Calcium, 12.8 times more Copper, 8.3 times more Iron, 13.2 times more Magnesium, 12 times more Manganese, 6.6 times more Phosphorus, 3.7 times more Potassium and 9 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 20.1 times more Water than Roasted Full-fat Soy Flour.

Comparison of macro-nutrients per 5 ounces:

• Roasted Full-fat Soy Flour has 5 times more Energy, 145.7 times more Fat, 79.1 times more Saturated Fat, 97.2 times more Omega 3, 222.1 times more Omega 6, 1.6 times more Carbohydrate, 5.3 times more Sugars, 5.4 times more Fiber and 16.6 times more Protein than Baked Whole Red Potatoes.
• Both Roasted Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.