Comparing Nutrients in 7 ounces Soy Flour VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Energy	29.7% 861kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	42.2% 41g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.93g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	171% 2.73g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	120% 20.4g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	70.3% 91g	130g per day for Men 19-50 years
Sugars	20.5% 15g	3.83% 2.78g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	134% 75g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	177% 2.3mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.6% 8.57mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63% 3.16mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.4% 0.91mg	94% 1.2mg	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	171% 685μg	11% 43.7μg	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	0% 0mg	29.8% 26.8mg	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	25.8% 3.87mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Baked Potato Skin	Recommended Dietary Allowance
Calcium	41% 409mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	180% 1.62mg	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	158% 12.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	203% 851mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	1385% 623μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	147% 4991mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.28% 10.2g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Soy Flour VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Soy Flour versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soy Flour vs Baked Potato Skin:

• 7 ounces of Soy Flour have 4.8 times more Vitamin B1, 10.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 15.7 times more Vitamin B9, 48.8 times more Vitamin E and 41.2 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.3 times more Vitamin B6 and more Vitamin C than Raw Full-fat Soy Flour.
• 7 ounces of Soy Flour have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Full-fat Soy Flour as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Soy Flour vs Baked Potato Skin:

• 7 ounces of Soy Flour have 6.1 times more Calcium, 3.6 times more Copper, 10 times more Magnesium, 3.7 times more Manganese, 4.9 times more Phosphorus, 4.4 times more Potassium, 10.7 times more Selenium and 8 times more Zinc than Baked Potato Skin.
• Both Soy Flour and Baked Potato Skin contain similar levels of Iron per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Flour have 2.2 times more Energy, 206.5 times more Fat, 114.9 times more Saturated Fat, 137.8 times more Omega 3, 321.3 times more Omega 6, 5.4 times more Sugars, 1.2 times more Fiber and 8.8 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Carbohydrate than Raw Full-fat Soy Flour.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6