Comparing Nutrients in 100 grams Boiled Potato Flesh, Cooked In Skin VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Enhanced Soymilk	Recommended Dietary Allowance
Energy	3% 87kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	2.65% 3.45g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	3.5% 2.53g	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	0.4% 0.29g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	3.34% 1.87g	5.25% 2.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	5.17% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	18% 0.23mg	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	2.5% 10μg	8% 32μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	45% 1.08μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	8% 7.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	7.83% 47IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.067% 0.01mg	17% 2.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	0.5% 5mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	1.24% 49.4μg	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	3.88% 0.31mg	6.13% 0.49mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	NA	420mg per day for Men 19-50 years
Manganese	6% 0.14mg	NA	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	6.3% 44mg	NA	700mg per day for Men 19-50 years
Potassium	11% 379mg	4.15% 141mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.1% 77g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Enhanced Soymilk per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Potato Flesh, Cooked In Skin versus 100 g of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Potato Flesh, Cooked In Skin vs Enhanced Soymilk:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.7 times more Vitamin B1, 1.3 times more Vitamin B6 and 1.8 times more Vitamin C than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 10 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 252 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 100 grams for Boiled Potato Flesh, Cooked In Skin vs Enhanced Soymilk:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.5 times more Copper, 2.7 times more Potassium and 1.3 times more Zinc than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 28 times more Calcium, 1.6 times more Iron, 7.7 times more Selenium and 12.5 times more Sodium than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Enhanced Soymilk contain similar levels of Water per 100 grams.
• 100 grams of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Potato Flesh, Cooked In Skin have 1.9 times more Energy, 5.8 times more Carbohydrate and 4.5 times more Fiber than Enhanced Soymilk.
• While 100 g of Enhanced Soymilk contain 19.9 times more Fat, 2.8 times more Sugars and 1.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 100 grams of Enhanced Soymilk provide inadequate amounts of Energy and Fiber