Comparing Nutrients in 7 ounces Baked Potato Flesh VS Boiled Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Green Soybeans	33%	38%	29%

Macro Nutrients

	Baked Potato Flesh	Boiled Green Soybeans	Recommended Dietary Allowance
Energy	6.36% 185kcal	9.65% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	17% 22g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	NA	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	7.83% 2.98g	22% 8.33g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	9.16% 0.12mg	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	4.47% 18μg	55% 220μg	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	28.2% 25.4mg	37.5% 33.7mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Green Soybeans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	25.8% 0.23mg	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	8.7% 0.69mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	43.3% 1mg	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	14% 99mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Green Soybeans per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Boiled Green Soybeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Boiled Green Soybeans:

• 7 ounces of Baked Potato Flesh have 4.3 times more Vitamin B5 and 5 times more Vitamin B6 than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 2.5 times more Vitamin B1, 7.4 times more Vitamin B2, 12.3 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Green Soybeans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Boiled Green Soybeans:

• 7 ounces of Baked Potato Flesh have 1.8 times more Copper than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 29 times more Calcium, 7.1 times more Iron, 2.4 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium and 3.1 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 2 times more Carbohydrate than Boiled Green Soybeans.
• While 7 oz of Boiled and Drained Green Soybeans contain 1.5 times more Energy, 64 times more Fat, 28.5 times more Saturated Fat, 35.4 times more Omega 3, 83 times more Omega 6, 2.8 times more Fiber and 6.3 times more Protein than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6