Comparing Nutrients in 100 grams Baked Potato Flesh VS Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soy Flour	33%	40%	27%

Macro Nutrients

	Baked Potato Flesh	Soy Flour	Recommended Dietary Allowance
Energy	3.2% 93kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	21.3% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	9.33% 3g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	86% 1.38g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	60.5% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	24.6% 32g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	10.3% 7.5g	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	3.95% 1.5g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	67.5% 38g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soy Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	89.2% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	27% 4.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	35.5% 0.46mg	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	2.25% 9μg	86.3% 345μg	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	14.2% 13mg	0% 0mg	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	0.27% 0.04mg	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	58.3% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soy Flour	Recommended Dietary Allowance
Calcium	0.5% 5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	324% 2.92mg	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	4.38% 0.35mg	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	99% 2.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	698% 314μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.14% 50mg	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	74% 2515mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	35.6% 3.92mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.14% 5.16g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Soy Flour per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Flesh versus 100 g of Soy Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Soy Flour:

• 100 grams of Baked Potato Flesh have more Vitamin C than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 5.5 times more Vitamin B1, 55.2 times more Vitamin B2, 3.1 times more Vitamin B3, 2.9 times more Vitamin B5, 1.5 times more Vitamin B6, 38.3 times more Vitamin B9, 48.8 times more Vitamin E and 233.3 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Soy Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Raw Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Soy Flour:

• 100 grams of Baked Potato Flesh have 14.6 times more Water than Soy Flour.
• While 100 g of Raw Full-fat Soy Flour contain 41.2 times more Calcium, 13.6 times more Copper, 18.2 times more Iron, 17.2 times more Magnesium, 14.1 times more Manganese, 9.9 times more Phosphorus, 6.4 times more Potassium, 25 times more Selenium and 13.5 times more Zinc than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Full-fat Soy Flour contain 4.7 times more Energy, 206.5 times more Fat, 114.9 times more Saturated Fat, 137.8 times more Omega 3, 321.3 times more Omega 6, 1.5 times more Carbohydrate, 4.4 times more Sugars, 6.4 times more Fiber and 19.3 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6