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Comparing Nutrients in 1 kilogram Soy CheeseVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

Soy Cheese
33%
48%
19%
Baked White Potatoes
9%
1%
90%
1 kg ▼

Macro Nutrients

52%1510kcal
Energy
31.7%920kcal
1510 kcalvs920 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
83.5%81g
Fat
1.55%1.5g
81 gvs1.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
36.6%11.7g
Saturated Fat
1.25%0.4g
11.7 gvs0.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
338%5.4g
Omega 3
9.38%0.15g
5.4 gvs0.15 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
237%40.3g
Omega 6
2.9%0.49g
40.3 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
53%69g
Carbohydrate
162%211g
69 gvs211 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
22%16g
Sugars
21%15.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
16 gvs15.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
4.97%3.6g
≤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]
NA gvs3.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%6.3g
NA gvs6.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
55.3%21g
0 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
223%125g
Protein
37.5%21g
125 gvs21 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

2.22%20μg
Vitamin A
1.1%10μg
RAE, retinol activity equivalents
20 μgvs10 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
40%0.48mg
Thiamine
0 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
108%1.4mg
Vitamin B2
33%0.43mg
Riboflavin
1.4 mgvs0.43 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
31.3%5mg
Vitamin B3
96%15.3mg
Niacin, nicotinic acid, niacinamide
5 mgvs15.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
23%1.16mg
Vitamin B5
76.6%3.83mg
Pantothenic acid
1.16 mgvs3.83 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
54%0.7mg
Vitamin B6
162%2.1mg
Pyridoxine
0.7 mgvs2.1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
55%220μg
Vitamin B9
95%380μg
Folates and Folic Acid
220 μgvs380 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
140%126mg
Ascorbic acid
0 mgvs126 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40%6mg
Vitamin E
2.67%0.4mg
Tocopherols and Tocotrienols
6 mgvs0.4 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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38.3%46μg
Vitamin K
22.5%27μg
Phytomenadione or phylloquinone
46 μgvs27 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

188%1880mg
Calcium
10%100mg
1880 mgvs100 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
422%3.8mg
Copper
141%1.27mg
3.8 mgvs1.27 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
700%56mg
Iron
80%6.4mg
56 mgvs6.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
543%2280mg
Magnesium
64.3%270mg
2280 mgvs270 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
387%8.9mg
Manganese
82%1.9mg
8.9 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
317%2220mg
Phosphorus
107%750mg
2220 mgvs750 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
58.5%1990mg
Potassium
160%5440mg
1990 mgvs5440 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
305%168μg
Selenium
9.1%5μg
168 μgvs5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
13.3%200mg
Sodium
4.67%70mg
200 mgvs70 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
156%17mg
Zinc
32%3.5mg
17 mgvs3.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
19%709g
Water
20.4%754g
709 gvs754 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 1 kilogram of Soy Cheese vs Baked White Potatoes:
Comparing minerals per 1 kilogram for Soy Cheese vs Baked White Potatoes:
Comparison of macro-nutrients per 1 kilogram:



Compare more foods per 1 kg: