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

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Baked Potato Flesh: 108g

Baked Potatoes Flesh no Salt have 2.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.67% 0.011g	1.6g per day for Men 19-50 years
Omega 6	NA	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	18% 23g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	2.52% 1.83g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	4.24% 1.6g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	3.76% 2.1g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	9.4% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	2.4% 9.68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.3% 13.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.27% 0.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	37.6% 376mg	0.54% 5.38mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	25.7% 0.23mg	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	17.4% 1.4mg	4.7% 0.38mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	7.53% 0.17mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	7.7% 53.8mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	12.4% 420mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0.59% 0.32μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.36% 5.38mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	2.83% 0.31mg	11mg per day for Men 19-50 years
Water	7.63% 282g	2.2% 81g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Baked Potato Flesh Nutrients Per 100 Kcal

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

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

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 4.1 times more Vitamin B1, 27.8 times more Vitamin B2, 6.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 100 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E

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

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 69.9 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 18.2 times more Selenium, 20.9 times more Sodium, 3 times more Zinc and 3.5 times more Water than Baked Potato Flesh.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Copper and Potassium per 100 calories.
• 100 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 45.4 times more Fat and 4.1 times more Protein than Baked Potato Flesh.
• While 100 kcal of Baked Potatoes Flesh no Salt contain 4.4 times more Carbohydrate and 1.5 times more Sugars than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh offer comparable quantities of Energy and Fiber per 100 calories.