Comparing Nutrients in 100 grams Baked Potato Skin VS Roasted Soy Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Baked Potato Skin	Roasted Soy Flour	Recommended Dietary Allowance
Energy	6.83% 198kcal	15% 439kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	9.9% 3.16g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	23.4% 30.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	10.5% 7.6g	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	20.8% 7.9g	25.5% 9.7g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	34.3% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	72.4% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	27% 0.35mg	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	5.5% 22μg	56.8% 227μg	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	15% 13.5mg	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	13.2% 1.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	59% 71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	3.4% 34mg	19% 188mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	247% 2.22mg	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	88% 7.04mg	72.8% 5.82mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	88% 369mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	90% 2.08mg	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	14.4% 101mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	32.5% 3.58mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.1% 3.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Roasted Soy Flour per 100 g

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

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

• 100 grams of Baked Potato Skin have 1.7 times more Vitamin B6 and more Vitamin C than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 3.4 times more Vitamin B1, 8.9 times more Vitamin B2, 1.4 times more Vitamin B5, 10.3 times more Vitamin B9, 49.5 times more Vitamin E and 41.8 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Soy Flour provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Roasted Soy Flour have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Roasted 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 Skin vs Roasted Soy Flour:

• 100 grams of Baked Potato Skin have 1.2 times more Iron than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 5.5 times more Calcium, 2.7 times more Copper, 8.6 times more Magnesium, 3.4 times more Manganese, 4.7 times more Phosphorus, 3.6 times more Potassium, 10.7 times more Selenium and 7.3 times more Zinc than Baked Potato Skin.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Skin have 1.5 times more Carbohydrate than Roasted Soy Flour.
• While 100 g of Roasted Full-fat Soy Flour contain 2.2 times more Energy, 218.6 times more Fat, 121.6 times more Saturated Fat, 145.8 times more Omega 3, 340.1 times more Omega 6, 5.4 times more Sugars and 8.9 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Roasted Soy Flour offer comparable quantities of Fiber per 100 grams.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6