Comparing Nutrients in 7 ounces Baked Red Potatoes VS SILK Coffee, soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
SILK Coffee, soymilk	13%	21%	66%

Macro Nutrients

	Baked Red Potatoes	SILK Coffee, soymilk	Recommended Dietary Allowance
Energy	5.95% 173kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	2.95% 2.86g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	26% 18.8g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	0% 0g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	SILK Coffee, soymilk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	NA	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	13.4% 53.6μg	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30.6% 0.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	SILK Coffee, soymilk	Recommended Dietary Allowance
Calcium	1.8% 18mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	NA	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	17.4% 1.4mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	NA	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	20.4% 143mg	NA	700mg per day for Men 19-50 years
Potassium	32% 1082mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS SILK Coffee, soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of SILK Coffee, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs SILK Coffee, soymilk:

• 7 ounces of Baked Red Potatoes have 3.9 times more Vitamin B9 and more Vitamin C than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 4.2 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin B12
• 7 ounces of SILK Coffee, soymilk have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Baked Red Potatoes vs SILK Coffee, soymilk:

• 7 ounces of Baked Red Potatoes have more Iron, more Magnesium and 4.1 times more Potassium than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 13.7 times more Calcium and 3.4 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and SILK Coffee, soymilk contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium
• 7 ounces of SILK Coffee, soymilk lack sufficient amounts of Iron and Magnesium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.4 times more Energy, 1.9 times more Carbohydrate and more Fiber than SILK Coffee, soymilk.
• While 7 oz of SILK Coffee, soymilk contain 6.6 times more Sugars than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and SILK Coffee, soymilk offer comparable quantities of Protein per seven ounces.
• 7 ounces of SILK Coffee, soymilk provide inadequate amounts of Fiber