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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Frozen Roasted Potatoes with Salt: 236g

Frozen Roasted Potatoes with Salt have 3.8 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	2.25% 1.63g	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	16% 6.14g	38g per day for Men 19-50 years
Protein	46.4% 26g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	420% 10μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	74.2% 445IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.45% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	113% 1127mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	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	52.3% 4.2mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	32% 1091mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	NA	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	NA	11mg per day for Men 19-50 years
Water	23% 847g	4.35% 161g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Frozen Roasted Potatoes With Salt 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 Frozen Roasted Potatoes with Salt?

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

• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 31.8 times more Calcium, 3.5 times more Iron and 5.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 2.1 times more Sodium 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 Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.4 times more Fat and 5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 3.9 times more Carbohydrate and 1.4 times more Fiber 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 Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.