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

Weight per 100 calories

• Baked White Potatoes: 109g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Baked White Potatoes have 2.8 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked White Potatoes	Soymilk (all flavors), unsweetened, 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	0.17% 0.16g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	1.7% 1.24g	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	0.54% 0.39g	0% 0g	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	% 0.68g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 1.7g	g per day for Men 19-50 years
Fiber	6% 2.3g	4% 1.5g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.3% 41.3μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.1% 11mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	27.6% 0.25mg	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	8.7% 0.7mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.6% 81.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.2% 82g	7.63% 282g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 162.3 times more Vitamin A, 8.9 times more Vitamin B1, 13.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.9 times more Vitamin E than Baked Whole White Potatoes.

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

• Baked Whole White Potatoes have 1.6 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 34.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 10.8 times more Selenium, 14.7 times more Sodium, 2.5 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 29.9 times more Fat, 14.4 times more Saturated Fat and 3.8 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.