Comparing Nutrients in 7 ounces Soy Nuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soy Nuts	36%	40%	24%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soy Nuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	30.7% 891kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	44.2% 43g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	19.4% 6.2g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	179% 2.86g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	44.2% 57.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	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	42.3% 16g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	154% 86g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Soy Nuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.8% 0.94mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	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	102% 407μg	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	10% 9.13mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	61% 73.4μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Nuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	27.8% 278mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	238% 2.14mg	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	98% 7.84mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	188% 4.33mg	53% 1.22mg	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	184% 1288mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	79.6% 2707mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	69.6% 38.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	86% 9.47mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	2.54% 94g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soy Nuts 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 Nuts vs Baked Potato Skin:

• 7 ounces of Soy Nuts have 3.5 times more Vitamin B1, 7.1 times more Vitamin B2, 9.3 times more Vitamin B9 and 21.8 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 2.7 times more Vitamin B6 and 2.9 times more Vitamin C than Dry-roasted Soybeans.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Dry-roasted Soybeans 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 Nuts vs Baked Potato Skin:

• 7 ounces of Soy Nuts have 4.1 times more Calcium, 1.3 times more Copper, 5.3 times more Magnesium, 3.5 times more Manganese, 6.4 times more Phosphorus, 2.4 times more Potassium, 27.6 times more Selenium and 9.7 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.8 times more Iron than Dry-roasted Soybeans.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soy Nuts have 2.3 times more Energy, 216.2 times more Fat, 120.3 times more Saturated Fat, 144.3 times more Omega 3, 336.4 times more Omega 6 and 10.1 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Carbohydrate than Dry-roasted Soybeans.
• Both Soy Nuts and Baked Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6