Comparing Nutrients in 7 ounces Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.3% 8.2g	30% 39g	130g per day for Men 19-50 years
Sugars	10% 7.24g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.75% 4.9g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	13.5% 121μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.6% 0.35mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	32.4% 0.42mg	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	3.47% 14μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	19% 0.46μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	23% 230mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	38.4% 0.35mg	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	8.7% 0.69mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	NA	15% 0.34mg	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	24.7% 173mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	6.13% 208mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	7.54% 113mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.97% 184g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), nonfat, with added calcium, vitamins A and D VS Baked Red Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D versus 7 oz of Baked Red Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Baked Red Potatoes:

• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 61 times more Vitamin A, 3.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 3.3 times more Vitamin B1, 4.9 times more Vitamin B3, 8.8 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Soymilk (all flavors), nonfat, with added calcium, vitamins A and D vs Baked Red Potatoes:

• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 12.9 times more Calcium, 1.2 times more Phosphorus, 4.8 times more Sodium and 1.2 times more Water than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.4 times more Copper, 2 times more Iron, 2.8 times more Magnesium, 5.2 times more Potassium and 4 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have 2.6 times more Sugars than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 3.1 times more Energy, 4.7 times more Carbohydrate and 9 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D and Baked Red Potatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• Both Soymilk (all flavors), nonfat, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.