Comparing Nutrients in 100 calories Baked White Potatoes VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 100 calories

• Baked White Potatoes: 109g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

Baked White Potatoes have 2.1 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 100 calories - Baked White Potatoes or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, 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	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	8% 1.36g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	11.7% 8.5g	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	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	1.22% 0.47g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	5.55% 0.072mg	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	10.3% 41.3μg	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	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	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.1% 11mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	42.6% 0.38mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	6.27% 0.14mg	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	11.6% 81.5mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	2.2% 82g	5.68% 210g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Baked White Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 117.7 times more Vitamin A, 1.3 times more Vitamin B1, 9.2 times more Vitamin B2, more Vitamin B12, more Vitamin D, 5.9 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 100 calories for Baked White Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.4 times more Manganese and 2.1 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 26.3 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 9.8 times more Selenium, 14.4 times more Sodium, 1.6 times more Zinc and 2.6 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Baked Whole White Potatoes have 2 times more Carbohydrate and 4.9 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 21 times more Fat, 11 times more Saturated Fat, 10.7 times more Omega 3, 25.5 times more Omega 6, 5.1 times more Sugars and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 100 kcal.
• Both Baked Whole White Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.