Comparing Nutrients in 300 calories Canned Potatoes VS Soy Cheese

Weight per 300 calories

• Canned Potatoes: 500g
• Soy Cheese: 199g

Soybean, curd cheese has 2.5 times more energy per unit of mass than Canned Potatoes Solids no Salt, which is above average in comparison to other foods. Canned Potatoes having low energy density.

Which food has more nutrients per 300 calories - Canned Potatoes or Soy Cheese?

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Soy Cheese	33%	48%	19%

Macro Nutrients

	Canned Potatoes	Soy Cheese	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	7.28% 2.33g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	1.85% 0.32g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	4.4% 3.18g	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	31.6% 12g	0% 0g	38g per day for Men 19-50 years
Protein	12.5% 7g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Soy Cheese	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.23mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	10.7% 0.14mg	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	7.5% 30μg	11% 43.7μg	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	28.3% 25.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.67% 0.25mg	7.95% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.25% 7.5μg	7.6% 9.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Soy Cheese	Recommended Dietary Allowance
Calcium	2.5% 25mg	37.4% 374mg	1000mg per day for Men 19-50 years
Copper	31.7% 0.29mg	84% 0.75mg	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	78.8% 6.3mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	108% 453mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	76.8% 1.77mg	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	20% 140mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	33.7% 1145mg	11.6% 395mg	3400mg per day for Men 19-50 years
Selenium	8.2% 4.5μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	11.4% 422g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Potatoes vs Soy Cheese:

• Canned Potatoes Solids no Salt have more Vitamin B1, 4.6 times more Vitamin B3, 5.3 times more Vitamin B5, 6.8 times more Vitamin B6 and more Vitamin C than Soybean, curd cheese.
• While Soybean, curd cheese contains 5.6 times more Vitamin B2, 1.5 times more Vitamin B9 and 4.8 times more Vitamin E than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt and Soybean, curd cheese have similar amounts of Vitamin K per 300 kcal.
• Both Canned Potatoes Solids no Salt as well as Soybean, curd cheese have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Potatoes vs Soy Cheese:

• Canned Potatoes Solids no Salt have 2.9 times more Potassium and 3 times more Water than Soybean, curd cheese.
• While Soybean, curd cheese contains 14.9 times more Calcium, 2.6 times more Copper, 1.8 times more Iron, 6.5 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 7.4 times more Selenium and 2.4 times more Zinc than Canned Potatoes Solids no Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Potatoes Solids no Salt have 5 times more Carbohydrate and more Fiber than Soybean, curd cheese.
• While Soybean, curd cheese contains 16.1 times more Fat, 9.1 times more Saturated Fat, 10.7 times more Omega 3, 25.4 times more Omega 6 and 3.5 times more Protein than Canned Potatoes Solids no Salt.
• Both Canned Potatoes Solids no Salt and Soybean, curd cheese have similar amounts of Energy and Sugars per 300 kcal.
• Both Canned Potatoes Solids no Salt as well as Soybean, curd cheese have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.