Comparing Nutrients in 300 calories Baked Red Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 300 calories

• Baked Red Potatoes: 345g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g

Baked Red Potatoes have 2.6 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Baked Red Potatoes	Soymilk, original and vanilla, light, 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	7.73% 7.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	2.15% 0.69g	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	26% 34g	130g per day for Men 19-50 years
Sugars	6.8% 4.93g	5% 3.6g	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	14% 5.3g	38g per day for Men 19-50 years
Protein	14% 7.93g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	118% 1.54mg	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	15.4% 61.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.6% 2.03μg	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	60.3% 362IU	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	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.1% 31mg	109% 1085mg	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	50.7% 4.06mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	27.3% 115mg	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	130% 909mg	700mg per day for Men 19-50 years
Potassium	55.3% 1879mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.76% 41.4mg	37% 556mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	8.02% 0.88mg	11mg per day for Men 19-50 years
Water	7.15% 264g	22% 812g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 8.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 300 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 300 calories of Baked Red Potatoes have 1.8 times more Potassium and 1.6 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 35 times more Calcium, 1.7 times more Iron, 3.7 times more Phosphorus, 13.4 times more Sodium and 3.1 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium 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 2 times more Carbohydrate and 1.4 times more Sugars than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 14.5 times more Fat and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 300 calories.