Comparing Nutrients in 100 grams Soy Flour VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Soy Flour	33%	40%	27%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Energy	15% 434kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	21.3% 20.7g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	9.33% 3g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	86% 1.38g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	60.5% 10.3g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.6% 32g	15% 19.6g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	67.5% 38g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.4% 0.58mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.2% 1.16mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.32mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.5% 0.46mg	16.3% 0.21mg	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	86.3% 345μg	6.75% 27μg	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	0% 0mg	14% 12.6mg	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	13% 1.95mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.3% 70μg	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soy Flour	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	324% 2.92mg	19.3% 0.17mg	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	79.6% 6.37mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	102% 429mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	7.52% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	698% 314μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70.6% 494mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	74% 2515mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	35.6% 3.92mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.16g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Soy Flour vs Baked Red Potatoes:

• Raw Full-fat Soy Flour has 8.1 times more Vitamin B1, 23.2 times more Vitamin B2, 2.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6, 12.8 times more Vitamin B9, 24.4 times more Vitamin E and 25 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C than Raw Full-fat Soy Flour.
• Both Raw Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Soy Flour vs Baked Red Potatoes:

• Raw Full-fat Soy Flour has 22.9 times more Calcium, 16.8 times more Copper, 9.1 times more Iron, 15.3 times more Magnesium, 13.2 times more Manganese, 6.9 times more Phosphorus, 4.6 times more Potassium and 9.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 14.9 times more Water than Raw Full-fat Soy Flour.

Comparison of macro-nutrients per 100 grams:

• Raw Full-fat Soy Flour has 5 times more Energy, 137.7 times more Fat, 74.7 times more Saturated Fat, 91.9 times more Omega 3, 209.8 times more Omega 6, 1.6 times more Carbohydrate, 5.2 times more Sugars, 5.3 times more Fiber and 16.4 times more Protein than Baked Whole Red Potatoes.
• Both Raw Full-fat Soy Flour as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.