Comparing Nutrients in 7 ounces Steamed Sprouted Soybeans with Salt VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Steamed Sprouted Soybeans with Salt	34%	40%	26%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Energy	5.54% 161kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	3.83% 1.22g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	9.97% 13g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.18% 0.85g	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	4.18% 1.6g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	30% 17g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	39.7% 159μg	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	18.3% 16.5mg	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	2.78% 0.42mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Steamed Sprouted Soybeans with Salt	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.7% 117mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	72.8% 0.65mg	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	32.5% 2.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	61.3% 1.4mg	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	38.3% 268mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	20.7% 704mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	32.5% 488mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.06mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.26% 158g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Steamed Sprouted Soybeans with Salt VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Steamed Sprouted Soybeans with Salt 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 Steamed Sprouted Soybeans with Salt vs Baked Potato Skin:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 1.7 times more Vitamin B1, 3.6 times more Vitamin B9 and 19.4 times more Vitamin K than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2 times more Vitamin B2, 2.8 times more Vitamin B3, 5.8 times more Vitamin B6 and 1.6 times more Vitamin C than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Potato Skin provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Steamed Sprouted Soybeans with Salt as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Steamed Sprouted Soybeans with Salt vs Baked Potato Skin:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 1.7 times more Calcium, 1.4 times more Magnesium, 1.3 times more Phosphorus, 11.7 times more Sodium, 2.1 times more Zinc and 1.7 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.5 times more Copper, 5.4 times more Iron and 1.6 times more Potassium than Steamed Sprouted Soybeans with Salt.
• Both Steamed Sprouted Soybeans with Salt and Baked Potato Skin contain similar levels of Manganese per seven ounces.
• Both Steamed Sprouted Soybeans with Salt as well as Baked Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Steamed Sprouted Soybeans with Salt have 44.5 times more Fat, 29.6 times more Omega 3, 69.3 times more Omega 6 and 2 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.4 times more Energy, 7.1 times more Carbohydrate and 9.9 times more Fiber than Steamed Sprouted Soybeans with Salt.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6