Comparing Nutrients in 5 ounces Soy Nuts VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Soy Nuts	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	22% 636kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	89.8% 15.3g	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	31.6% 41g	22% 28.5g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.57% 0.41g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	NA	% 0.27g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	110% 61.4g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.4% 0.61mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82.3% 1.07mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.36% 1.5mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	14.7% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	32.6% 0.42mg	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	72.6% 291μg	3.54% 14μg	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	7.24% 6.52mg	20.5% 18.4mg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	2.6% 3.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	20% 198mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	29.6% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.75% 70μg	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	70% 5.6mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	77% 323mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	8.5% 0.2mg	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	131% 920mg	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	57% 1933mg	16% 537mg	3400mg per day for Men 19-50 years
Selenium	49.7% 27.4μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	61.5% 6.76mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Nuts VS Boiled Potato Flesh, Cooked In Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Soy Nuts versus 5 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Soy Nuts vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Soy Nuts have 4 times more Vitamin B1, 37.8 times more Vitamin B2, 20.5 times more Vitamin B9 and 16.8 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B6 and 2.8 times more Vitamin C than Dry-roasted Soybeans.
• Both Soy Nuts and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• Both Dry-roasted Soybeans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Soy Nuts vs Boiled Potato Flesh, Cooked In Skin:

• 5 ounces of Soy Nuts have 28 times more Calcium, 5.7 times more Copper, 12.7 times more Iron, 10.4 times more Magnesium, 15.8 times more Manganese, 14.8 times more Phosphorus, 3.6 times more Potassium, 64.3 times more Selenium and 15.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 5 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 96.2 times more Water than Dry-roasted Soybeans.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Soy Nuts have 5.2 times more Energy, 216.2 times more Fat, 120.3 times more Saturated Fat, 144.3 times more Omega 3, 336.4 times more Omega 6, 1.4 times more Carbohydrate, 4.5 times more Fiber and 23.2 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• 5 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3 and Omega 6