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Comparing Nutrients in 7 ounces Soy CheeseVS Baked White Potatoes

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

10.3%300kcal
Energy
6.3%183kcal
300 kcalvs183 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
16.6%16g
Fat
0.31%0.3g
16 gvs0.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
7.27%2.33g
Saturated Fat
0.25%0.079g
2.33 gvs0.079 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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67%1.07g
Omega 3
1.86%0.03g
1.07 gvs0.03 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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47%8g
Omega 6
0.57%0.097g
8 gvs0.097 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 .

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10.5%13.7g
Carbohydrate
32%42g
13.7 gvs42 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
4.38%3.18g
Sugars
4.2%3.04g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.18 gvs3.04 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.99%0.71g
≤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 gvs0.71 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%1.25g
NA gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.79g
NA gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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0%0g
Fiber
11%4.17g
0 gvs4.17 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
44.3%25g
Protein
7.44%4.17g
25 gvs4.17 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.44%3.97μg
Vitamin A
0.22%2μg
RAE, retinol activity equivalents
3.97 μgvs2 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
7.94%0.095mg
Thiamine
0 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
21.4%0.28mg
Vitamin B2
6.56%0.085mg
Riboflavin
0.28 mgvs0.085 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.2%0.99mg
Vitamin B3
19%3.03mg
Niacin, nicotinic acid, niacinamide
0.99 mgvs3.03 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
4.6%0.23mg
Vitamin B5
15.2%0.76mg
Pantothenic acid
0.23 mgvs0.76 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
10.7%0.14mg
Vitamin B6
32.2%0.42mg
Pyridoxine
0.14 mgvs0.42 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
11%43.7μg
Vitamin B9
19%75.4μg
Folates and Folic Acid
43.7 μgvs75.4 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
27.8%25mg
Ascorbic acid
0 mgvs25 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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7.94%1.2mg
Vitamin E
0.53%0.079mg
Tocopherols and Tocotrienols
1.2 mgvs0.079 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7.6%9.13μg
Vitamin K
4.47%5.36μg
Phytomenadione or phylloquinone
9.13 μgvs5.36 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

37.3%373mg
Calcium
2%20mg
373 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
83.8%0.75mg
Copper
28%0.25mg
0.75 mgvs0.25 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
139%11mg
Iron
16%1.27mg
11 mgvs1.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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108%452mg
Magnesium
12.8%53.6mg
452 mgvs53.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
76.7%1.76mg
Manganese
16.3%0.38mg
1.76 mgvs0.38 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
63%441mg
Phosphorus
21.3%149mg
441 mgvs149 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
11.6%395mg
Potassium
31.8%1080mg
395 mgvs1080 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
60.6%33.3μg
Selenium
1.8%0.99μg
33.3 μgvs0.99 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
2.65%39.7mg
Sodium
0.93%14mg
39.7 mgvs14 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
31%3.4mg
Zinc
6.3%0.69mg
3.4 mgvs0.69 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
3.8%141g
Water
4.05%150g
141 gvs150 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Soy Cheese vs Baked White Potatoes:
Comparing minerals per 7 ounces for Soy Cheese vs Baked White Potatoes:
Comparison of macro-nutrients per 7 ounces:



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