Comparing Nutrients in 300 calories Baked Red Potatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Baked Red Potatoes: 345g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g

Baked Red Potatoes have 2.6 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, 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	0.53% 0.52g	15% 14.6g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	5.85% 1.87g	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	12% 16g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	5.14% 3.73g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 5.06g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	12% 4.55g	38g per day for Men 19-50 years
Protein	14% 7.93g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	58.8% 529μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	101% 30.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23.3% 93μg	44.8% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	420% 10μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.3% 43.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	74.2% 445IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	9.45% 1.4mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.1% 31mg	113% 1127mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	83% 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	30% 2.4mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	82.2% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1180% 531μg	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	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	NA	32% 17.6μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	7.15% 264g	23% 847g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 153.4 times more Vitamin A, 5.6 times more Vitamin B1, 10.9 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 1.7 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 36.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 8.1 times more Sodium, 2.1 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper and Phosphorus per 300 calories.
• 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 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 28.3 times more Fat and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.