Comparing Nutrients in 300 calories Baked Potato Flesh VS Soymilk, chocolate, with added calcium, vitamins A and D

Weight per 300 calories

• Baked Potato Flesh: 323g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Baked Potato Flesh has 1.5 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Soymilk, chocolate, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked Potato Flesh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.084g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.5% 69.5g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	7.56% 5.5g	51.6% 37.4g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.7% 4.84g	5% 1.9g	38g per day for Men 19-50 years
Protein	11.3% 6.32g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.2% 0.068mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.7% 0.97mg	28.2% 0.37mg	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	7.26% 29μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.3mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.86% 0.13mg	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.81% 0.97μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.6% 16mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	109% 0.98mg	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	14% 1.13mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	NA	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	23% 161mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	37% 1261mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	8.5% 0.94mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	6.58% 243g	11% 408g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Soymilk, Chocolate, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Flesh or Soymilk, chocolate, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Baked Potato Flesh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Baked Potato Flesh have 3.2 times more Vitamin B1, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.1 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 18.4 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 14.8 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Flesh vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 300 calories of Baked Potato Flesh have 1.9 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 37.2 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 23.6 times more Selenium, 15.6 times more Sodium, 1.7 times more Zinc and 1.7 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Magnesium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Flesh have 1.5 times more Carbohydrate and 2.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 22.6 times more Fat, 11.1 times more Omega 3, 26.9 times more Omega 6, 6.8 times more Sugars and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber