Comparing Nutrients in 7 ounces Baked Red Potatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	5.95% 173kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.3% 3.2g	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	2.66% 3.45g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	1.12% 0.81g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 1.1g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	10% 5.68g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	13% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	31.6% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	2.05% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	3.25% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22% 6.63μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	9.77% 39μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	92% 2.2μg	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	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	2.06% 0.31mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.8% 18mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	18% 0.16mg	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	17.4% 1.4mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	18% 0.41mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	5.63% 0.62mg	11mg per day for Men 19-50 years
Water	4.1% 152g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Baked Red Potatoes have 9.7 times more Vitamin B3, 4.2 times more Vitamin B5, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 58.2 times more Vitamin A, 2.1 times more Vitamin B1, 4.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• Both Baked Whole Red Potatoes as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 7 ounces of Baked Red Potatoes have 2.1 times more Copper, 1.5 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 7 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 13.8 times more Calcium and 3.1 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 2.6 times more Energy, 11.3 times more Carbohydrate and 3.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber