Comparing Nutrients in 7 ounces Baked White Potatoes VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	22% 28.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	15.4% 11g	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	0.27% 0.2g	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	% 6g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.16g	g per day for Men 19-50 years
Fiber	11% 4.17g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	5.65% 0.073mg	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	2% 7.94μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	11% 0.097mg	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	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	13% 0.3mg	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	25.2% 177mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	181% 6148mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	382% 5735mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• Baked Whole White Potatoes have 1.6 times more Vitamin B1, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 5.7 times more Vitamin B6, 9.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Baked Whole White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have similar amounts of Vitamin B2 per 7 oz.
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• Baked Whole White Potatoes have 2.6 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 1.4 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contains 1.3 times more Magnesium, 5.7 times more Potassium, 1.8 times more Selenium and 412.9 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have similar amounts of Calcium, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 1.5 times more Carbohydrate and 7 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contains 3.7 times more Sugars and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have similar amounts of Energy per 7 oz.
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.