Comparing Nutrients in 100 calories Baked Red Potatoes VS Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

Weight per 100 calories

• Baked Red Potatoes: 115g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 357g

Baked Red Potatoes have 3.1 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Baked Red Potatoes	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	11.4% 14.8g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	18% 13g	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	0.7% 0.51g	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	% 0.52g	NA	g per day for Men 19-50 years
Fiber	5.44% 2.07g	1.88% 0.71g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	15.8% 8.82g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	24.2% 218μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	6.55% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	6.6% 0.086mg	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	7.76% 31μg	6.25% 25μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.2% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.4% 146IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	6.85% 8.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	41.4% 414mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	49.6% 0.45mg	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	10% 0.8mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	NA	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	12% 82.8mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	11% 375mg	3400mg per day for Men 19-50 years
Selenium	NA	11.7% 6.43μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	2.4% 88g	8.94% 331g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk (all Flavors), Nonfat, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Soymilk (all flavors), nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 calories of Baked Red Potatoes have 1.6 times more Vitamin B3, 2.8 times more Vitamin B6, 1.2 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 189.5 times more Vitamin A, 10.8 times more Vitamin B2, more Vitamin B12, more Vitamin D and 2.6 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 100 calories.
• 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Baked Red Potatoes vs Soymilk (all flavors), nonfat, with added calcium, vitamins A and D:

• 100 calories of Baked Red Potatoes have 1.7 times more Potassium and 1.3 times more Zinc than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 40 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 3.8 times more Phosphorus, 14.8 times more Sodium and 3.8 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium per 100 calories.
• 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 1.5 times more Carbohydrate and 2.9 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 7.9 times more Sugars and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Baked Whole Red Potatoes as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.