Comparing Nutrients in 300 calories Baked Red Potatoes VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 300 calories

• Baked Red Potatoes: 345g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 638g

Baked Red Potatoes have 1.9 times more energy per 100g than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate and other flavors, light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Baked Red Potatoes	Soymilk, chocolate and other flavors, light, 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	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.64% 0.2g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	13.4% 2.3g	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	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	62.8% 45.5g	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	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	11.8% 4.47g	38g per day for Men 19-50 years
Protein	14% 7.93g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.38% 3.45μg	43.3% 389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	20.4% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.2% 0.73mg	18% 0.24mg	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	14.4% 57.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	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	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.84% 0.28mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.05% 9.66μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.1% 31mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	141% 1.27mg	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	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	22.8% 96mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	20.5% 0.47mg	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	79.3% 555mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	27% 919mg	3400mg per day for Men 19-50 years
Selenium	NA	19.7% 11μg	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	13.3% 1.47mg	11mg per day for Men 19-50 years
Water	7.15% 264g	15.2% 564g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk, Chocolate And Other Flavors, Light, 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, chocolate and other flavors, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.1 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 112.9 times more Vitamin A, 7.4 times more Vitamin B2, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Red Potatoes vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 1.3 times more Manganese and 2 times more Potassium than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 25.3 times more Calcium, 2.1 times more Copper, 1.6 times more Iron, 2.2 times more Phosphorus, 7.1 times more Sodium and 2.1 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain similar levels of Magnesium and Zinc 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 1.3 times more Carbohydrate and 1.4 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.7 times more Omega 3, 13.5 times more Omega 6, 9.2 times more Sugars and 1.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6