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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Baked Potato Flesh: 323g

Baked Potatoes Flesh no Salt have 2.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison 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 - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Baked Potato Flesh?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.26% 0.084g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	53.5% 69.5g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	7.56% 5.5g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 5.06g	NA	g per day for Men 19-50 years
Fiber	12% 4.55g	12.7% 4.84g	38g per day for Men 19-50 years
Protein	46.4% 26g	11.3% 6.32g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	28.2% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	5.2% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	74.7% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	101% 30.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.8% 179μg	7.26% 29μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	46% 41.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	0.86% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.81% 0.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	113% 1127mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	77% 0.69mg	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	52.3% 4.2mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	19.2% 80.6mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	22.6% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	1180% 531μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	41.6% 291mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	37% 1261mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	8.5% 0.94mg	11mg per day for Men 19-50 years
Water	23% 847g	6.58% 243g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 4.1 times more Vitamin B1, 27.8 times more Vitamin B2, 6.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 300 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 69.9 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 18.2 times more Selenium, 20.9 times more Sodium, 3 times more Zinc and 3.5 times more Water than Baked Potato Flesh.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 45.4 times more Fat and 4.1 times more Protein than Baked Potato Flesh.
• While 300 kcal of Baked Potatoes Flesh no Salt contain 4.4 times more Carbohydrate and 1.5 times more Sugars than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh offer comparable quantities of Energy and Fiber per 300 calories.