Comparing Nutrients in 300 calories Baked Red Potatoes VS SILK Plain soy yogurt

Weight per 300 calories

• Baked Red Potatoes: 345g
• SILK Plain soy yogurt: 455g

Baked Red Potatoes have 1.3 times more energy per 100g than SILK Plain soy yogurt. It has average energy density when compared to other foods. SILK Plain soy yogurt having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or SILK Plain soy yogurt?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
SILK Plain soy yogurt	16%	24%	60%

Macro Nutrients

	Baked Red Potatoes	SILK Plain soy yogurt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	8.25% 8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.6g	34% 44g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	33% 24g	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	2.1% 1.5g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.55g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	4.8% 1.8g	38g per day for Men 19-50 years
Protein	14% 7.93g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	SILK Plain soy yogurt	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	NA	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	23.3% 93μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	66.7% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	40% 241IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	SILK Plain soy yogurt	Recommended Dietary Allowance
Calcium	3.1% 31mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	NA	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	30% 2.4mg	NA	8mg per day for Men 19-50 years
Magnesium	23% 97mg	NA	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	35.5% 248mg	NA	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	3.94% 59mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	NA	11mg per day for Men 19-50 years
Water	7.15% 264g	10.4% 385g	3700g per day for Men 19-50 years

Baked Red Potatoes VS SILK Plain Soy Yogurt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or SILK Plain soy yogurt?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs SILK Plain soy yogurt:

• 300 kcal of SILK Plain soy yogurt contain 1.4 times more Vitamin C and more Vitamin D than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin D

Comparing minerals per 300 calories for Baked Red Potatoes vs SILK Plain soy yogurt:

• 300 kcal of SILK Plain soy yogurt contain 19.3 times more Calcium and 1.5 times more Water than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Red Potatoes have 1.5 times more Carbohydrate and 3.4 times more Fiber than SILK Plain soy yogurt.
• While 300 kcal of SILK Plain soy yogurt contain 15.5 times more Fat, 4.9 times more Sugars and 1.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and SILK Plain soy yogurt offer comparable quantities of Energy per 300 calories.
• 300 calories of SILK Plain soy yogurt provide inadequate amounts of Fiber