Comparing Nutrients in 100 grams Baked White Potatoes VS Soy sauce made from hydrolyzed vegetable protein

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soy sauce made from hydrolyzed vegetable protein	44%	7%	49%

Macro Nutrients

	Baked White Potatoes	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	3.17% 92kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	6.03% 7.84g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	1.8% 1.3g	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	0.5% 0.36g	0% 0g	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	% 0.63g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 0g	g per day for Men 19-50 years
Fiber	5.53% 2.1g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	3.5% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.38% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	11% 0.14mg	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	9.5% 38μg	3.25% 13μg	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% 12.6mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soy sauce made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	1% 10mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	4.56% 0.041mg	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	8% 0.64mg	4.13% 0.33mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	4.35% 0.1mg	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	10.7% 75mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	455% 6820mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Soy sauce made from hydrolyzed vegetable protein:

• Baked Whole White Potatoes have 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 2.5 times more Vitamin B2 and 1.9 times more Vitamin B3 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Vitamin B1 per 100 g.
• Both Baked Whole White Potatoes as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Soy sauce made from hydrolyzed vegetable protein:

• Baked Whole White Potatoes have 3.1 times more Copper, 1.9 times more Iron, 1.9 times more Manganese, 1.2 times more Potassium and 1.5 times more Zinc than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 1.7 times more Calcium, 1.3 times more Phosphorus, 1.6 times more Selenium and 974.3 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Magnesium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Baked Whole White Potatoes have 1.5 times more Energy, 2.7 times more Carbohydrate and 4.2 times more Fiber than Soy sauce made from hydrolyzed vegetable protein.
• While Soy sauce made from hydrolyzed vegetable protein contains 1.3 times more Omega 3 and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soy sauce made from hydrolyzed vegetable protein have similar amounts of Sugars per 100 g.
• Both Baked Whole White Potatoes as well as Soy sauce made from hydrolyzed vegetable protein have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.