Comparing Nutrients in 300 calories Shelf Stable Unsweetened Almond Milk VS Baked White Potatoes

Weight per 300 calories

• Shelf Stable Unsweetened Almond Milk: 2000g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 6.1 times more energy per unit of mass than Shelf Stable Unsweetened Almond Milk, which is average in comparison to other foods. Shelf Stable Unsweetened Almond Milk having very low energy density.

Which food has more nutrients per 300 calories - Shelf Stable Unsweetened Almond Milk or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Shelf Stable Unsweetened Almond Milk	10%	56%	34%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Shelf Stable Unsweetened Almond Milk	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19.8% 19g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	53% 68.7g	130g per day for Men 19-50 years
Sugars	22.3% 16.2g	6.9% 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% 0g	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	% 16.2g	% 1.3g	g per day for Men 19-50 years
Fiber	10.5% 4g	18% 6.85g	38g per day for Men 19-50 years
Protein	14.3% 8g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Shelf Stable Unsweetened Almond Milk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4% 0.2mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	68% 20.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5% 20μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	45.7% 41mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	137% 820IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	844% 127mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Shelf Stable Unsweetened Almond Milk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	368% 3680mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	46% 0.41mg	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	70% 5.6mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	34.8% 0.8mg	26.8% 0.62mg	2.3mg per day for Men 19-50 years
Molybdenum	0% 0μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.7% 180mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	39.4% 1340mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	96% 1440mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	52% 1931g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Shelf Stable Unsweetened Almond Milk vs Baked White Potatoes:

• Shelf Stable Unsweetened Almond Milk has 1.4 times more Vitamin B2, more Vitamin D and 970.6 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin B1, 3.6 times more Vitamin B3, 6.2 times more Vitamin B5, more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Shelf Stable Unsweetened Almond Milk vs Baked White Potatoes:

• Shelf Stable Unsweetened Almond Milk has 112.9 times more Calcium, 2.7 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.2 times more Selenium, 63.1 times more Sodium and 7.8 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Phosphorus and 1.3 times more Potassium than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Baked Whole White Potatoes have similar amounts of Copper and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Shelf Stable Unsweetened Almond Milk has 39.3 times more Fat, 12.3 times more Saturated Fat, 31.5 times more Omega 6 and 3.2 times more Sugars than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3, 2.6 times more Carbohydrate and 1.7 times more Fiber than Shelf Stable Unsweetened Almond Milk.
• Both Shelf Stable Unsweetened Almond Milk and Baked Whole White Potatoes have similar amounts of Energy and Protein per 300 kcal.
• Both Shelf Stable Unsweetened Almond Milk as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.