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

Weight per 100 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 2 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is average in comparison 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 - Soymilk, original and vanilla, with added calcium, vitamins A and D or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.52% 3.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.8% 11.4g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	2.27% 1.64g	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	NA	0.7% 0.51g	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	NA	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	1.22% 0.47g	5.44% 2.07g	38g per day for Men 19-50 years
Protein	10.8% 6.05g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	14.2% 128μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.18% 0.99mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.55% 0.072mg	18.7% 0.24mg	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	5.23% 21μg	7.76% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	82.4% 1.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	16% 14.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.7% 100IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.98μg	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	28.6% 286mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	42.6% 0.38mg	22.2% 0.2mg	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	12.2% 0.98mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	8.3% 35mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	6.27% 0.14mg	8.65% 0.2mg	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	14.3% 100mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	8.34% 284mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	9.73% 5.35μg	NA	55μg per day for Men 19-50 years
Sodium	7.3% 109mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	5.68% 210g	2.4% 88g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 111.3 times more Vitamin A, 7.4 times more Vitamin B2, more Vitamin B12, more Vitamin D, 2.8 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 100 kcal.

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

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 27.7 times more Calcium, 1.9 times more Copper, 1.2 times more Iron, 1.2 times more Phosphorus, 7.9 times more Sodium, 1.3 times more Zinc and 2.4 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Manganese and 2.2 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk, original and vanilla, with added calcium, vitamins A and D have 19.8 times more Fat, 10.4 times more Saturated Fat, 10.1 times more Omega 3, 24.1 times more Omega 6, 5.2 times more Sugars and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Carbohydrate and 4.4 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.