Comparing Nutrients in 100 grams Baked White Potatoes VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soybeans	33%	40%	27%

Macro Nutrients

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Energy	3.17% 92kcal	15.4% 446kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	9% 2.9g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	58.4% 9.93g	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	23.2% 30g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	10% 7.33g	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	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	65% 36.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	29% 0.38mg	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	94% 375μg	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	6.67% 6mg	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	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.25% 2.7μg	39% 47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soybeans	Recommended Dietary Allowance
Calcium	1% 10mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	184% 1.66mg	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	196% 15.7mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	109% 2.5mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	53% 1797mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	32.4% 18μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	0.23% 8.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Soybeans:

• Baked Whole White Potatoes have 2.1 times more Vitamin C than Raw Soybeans.
• While Raw Soybeans contain 18.2 times more Vitamin B1, 20.2 times more Vitamin B2, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6, 9.9 times more Vitamin B9, 21.3 times more Vitamin E and 17.4 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Soybeans have similar amounts of Vitamin B3 per 100 g.
• Both Baked Whole White Potatoes as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Soybeans:

• Baked Whole White Potatoes have 8.8 times more Water than Raw Soybeans.
• While Raw Soybeans contain 27.7 times more Calcium, 13.1 times more Copper, 24.5 times more Iron, 10.4 times more Magnesium, 13.3 times more Manganese, 9.4 times more Phosphorus, 3.3 times more Potassium, 35.6 times more Selenium and 14 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 100 grams:

• Raw Soybeans contain 4.8 times more Energy, 132.9 times more Fat, 72.1 times more Saturated Fat, 88.7 times more Omega 3, 202.6 times more Omega 6, 1.4 times more Carbohydrate, 4.8 times more Sugars, 4.4 times more Fiber and 17.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Soybeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.