Comparing Nutrients in 7 ounces Baked White Potatoes VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	6.3% 183kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	6.8% 1.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	7.5% 9.76g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	10% 7.24g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	4.13% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	4.73% 0.062mg	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	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	70.3% 1.7μg	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	14.2% 85.3IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2% 20mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	36.4% 0.33mg	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	10.4% 0.83mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	5.35% 0.12mg	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	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	7.12% 242mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.05% 150g	4.85% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.7 times more Vitamin B1, 3.6 times more Vitamin B3, 3.7 times more Vitamin B5, 6.8 times more Vitamin B6, 4.2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 55 times more Vitamin A, 4.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Vitamin K per 7 oz.
• Both Baked Whole White Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.7 times more Phosphorus, 4.5 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 12.3 times more Calcium, 1.3 times more Copper, 4.6 times more Selenium and 6.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Baked Whole White Potatoes have 2.1 times more Energy, 4.3 times more Carbohydrate and 10.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 9.8 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 2.4 times more Sugars than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Protein per 7 oz.
• Both Baked Whole White Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.