Comparing Nutrients in 300 calories Vanilla Flavor Sweetened Almond Milk VS Baked Red Potatoes

Weight per 300 calories

• Vanilla Flavor Sweetened Almond Milk: 790g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 2.3 times more energy per unit of mass than Ready-to-drink Vanilla Flavor Sweetened Almond Milk, which is average in comparison to other foods. Vanilla Flavor Sweetened Almond Milk having low energy density.

Which food has more nutrients per 300 calories - Vanilla Flavor Sweetened Almond Milk or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	9.66% 1.64g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	52% 67.6g	130g per day for Men 19-50 years
Sugars	68% 49.3g	6.8% 4.93g	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	2.1% 1.5g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	8.3% 3.16g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	55.3% 497μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.87% 0.12mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.42% 0.071mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	56.2% 0.73mg	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	1.97% 7.9μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	411% 9.87μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	55.3% 332IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	148% 22mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	148% 1484mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	66.7% 0.6mg	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	29.6% 2.37mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	13% 55.3mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	26% 0.6mg	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	9.02% 63mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	33% 497mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.97mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	19.6% 725g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vanilla Flavor Sweetened Almond Milk vs Baked Red Potatoes:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 144.2 times more Vitamin A, 8.1 times more Vitamin B2, more Vitamin B12, more Vitamin D and 80.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Vitamin B1, 9.3 times more Vitamin B3, 16.5 times more Vitamin B5, 30.9 times more Vitamin B6, 11.8 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.

Comparing minerals per 300 calories for Vanilla Flavor Sweetened Almond Milk vs Baked Red Potatoes:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 47.8 times more Calcium, 12 times more Sodium, 3.6 times more Zinc and 2.7 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 4.5 times more Copper, 1.7 times more Magnesium, 2.3 times more Manganese, 3.9 times more Phosphorus and 4.8 times more Potassium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Baked Whole Red Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Ready-to-drink Vanilla Flavor Sweetened Almond Milk has 15.9 times more Fat, 9.7 times more Omega 6 and 10 times more Sugars than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Omega 3, 1.3 times more Carbohydrate, 2 times more Fiber and 2.4 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.