Comparing Nutrients in 7 ounces Baked White Potatoes VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Energy	6.3% 183kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	19.6% 6.27g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	127% 21.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	46.4% 60.3g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	21% 15g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	135% 75.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	40.8% 6.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	53.6% 0.7mg	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	19% 75.4μg	113% 450μg	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	27.8% 25mg	0% 0mg	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	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	117% 141μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	2% 20mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	490% 4.4mg	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	16% 1.27mg	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	174% 732mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	179% 4.12mg	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	21.3% 149mg	135% 945mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	64.6% 7.1mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.2% 7.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Roasted Soy Flour:

• Baked Whole White Potatoes have more Vitamin C than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 8.6 times more Vitamin B1, 21.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B5, 1.7 times more Vitamin B6, 6 times more Vitamin B9, 49.5 times more Vitamin E and 26.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Roasted Soy Flour:

• Baked Whole White Potatoes have 19.8 times more Water than Roasted Full-fat Soy Flour.
• While Roasted Full-fat Soy Flour contains 18.8 times more Calcium, 17.5 times more Copper, 9.1 times more Iron, 13.7 times more Magnesium, 11 times more Manganese, 6.3 times more Phosphorus, 3.8 times more Potassium, 15 times more Selenium and 10.2 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Roasted Full-fat Soy Flour contains 4.8 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, 1.4 times more Carbohydrate, 5 times more Sugars, 4.6 times more Fiber and 18.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Roasted Full-fat Soy Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.