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

Weight per 300 calories

• Baked White Potatoes: 326g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Baked White Potatoes have 2.1 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked White Potatoes	Soymilk, original and vanilla, 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	0.5% 0.49g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	35% 25.5g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	16.6% 0.22mg	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	31% 124μg	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	45.7% 41mg	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	0.87% 0.13mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	128% 1.15mg	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	26% 2.1mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	19% 0.43mg	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% 245mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	6.65% 246g	17% 630g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 1.7 times more Vitamin B5, 3.2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 117.7 times more Vitamin A, 1.3 times more Vitamin B1, 9.2 times more Vitamin B2, more Vitamin B12, more Vitamin D, 5.9 times more Vitamin E and 2.4 times more Vitamin K than Baked Whole White Potatoes.

Comparing minerals per 300 calories for Baked White Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole White Potatoes have 1.4 times more Manganese and 2.1 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 26.3 times more Calcium, 2.8 times more Copper, 1.4 times more Iron, 9.8 times more Selenium, 14.4 times more Sodium, 1.6 times more Zinc and 2.6 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2 times more Carbohydrate and 4.9 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 21 times more Fat, 11 times more Saturated Fat, 10.7 times more Omega 3, 25.5 times more Omega 6, 5.1 times more Sugars and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.