Comparing Nutrients in 7 ounces Chocolate Soymilk VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chocolate Soymilk	14%	22%	64%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Chocolate Soymilk	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.3% 125kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	15% 19.7g	32% 42g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	11% 4.17g	38g per day for Men 19-50 years
Protein	8% 4.5g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Chocolate Soymilk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	32.2% 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	5.46% 22μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	27.8% 25mg	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	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chocolate Soymilk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	28% 0.25mg	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	12% 0.95mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	16.3% 0.38mg	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	14.5% 101mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Chocolate Soymilk vs Baked White Potatoes:

• Unfortified Chocolate Soymilk has 6.1 times more Vitamin B2 and more Vitamin B12 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B1, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 3.5 times more Vitamin B9 and 7.4 times more Vitamin C than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Vitamin K per 7 oz.
• Both Unfortified Chocolate Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Chocolate Soymilk vs Baked White Potatoes:

• Unfortified Chocolate Soymilk has 2.5 times more Calcium, 1.6 times more Copper, 9.6 times more Selenium and 7.6 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus and 3.8 times more Potassium than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unfortified Chocolate Soymilk has 10.2 times more Fat, 5 times more Omega 3, 11.9 times more Omega 6 and 5.1 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Energy, 2.1 times more Carbohydrate and 5.3 times more Fiber than Unfortified Chocolate Soymilk.
• Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Protein per 7 oz.
• Both Unfortified Chocolate Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.