Comparing Nutrients in 7 ounces Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.2% 93kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.18% 0.71g	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	12.6% 16.4g	30% 39g	130g per day for Men 19-50 years
Sugars	19.5% 14g	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	3.66% 1.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, 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	6.1% 0.073mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.35% 1mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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	4.47% 18μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.7% 2μg	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	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	14.6% 1.17mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	6.4% 0.15mg	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	8.4% 286mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	6.13% 3.37μg	NA	55μg per day for Men 19-50 years
Sodium	6.1% 91mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D vs Baked Red Potatoes:

• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 61 times more Vitamin A, 4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin K than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 5.7 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D vs Baked Red Potatoes:

• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 13.7 times more Calcium, 1.2 times more Phosphorus and 3.8 times more Sodium than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.9 times more Magnesium, 2.3 times more Manganese, 3.8 times more Potassium and 1.7 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Baked Red Potatoes contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 3.1 times more Omega 3, 7.3 times more Omega 6 and 5 times more Sugars than Baked Red Potatoes.
• While 7 oz of Baked Whole Red Potatoes contain 1.9 times more Energy, 2.4 times more Carbohydrate and 2.6 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Baked Red Potatoes offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6