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

Weight per 300 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 909g
• Baked White Potatoes: 326g

Baked Whole White Potatoes 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.

Which food has more nutrients per 300 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.6g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	5.85% 1.87g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	NA	0.94% 0.16g	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% 68.7g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	6.9% 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	1.6% 1.17g	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	% 2.05g	g per day for Men 19-50 years
Sucrose	% 5.06g	% 1.3g	g per day for Men 19-50 years
Fiber	12% 4.55g	18% 6.85g	38g per day for Men 19-50 years
Protein	46.4% 26g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	58.8% 529μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	145% 1.9mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.3% 0.45mg	53% 0.69mg	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	31% 124μg	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	45.7% 41mg	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	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	113% 1127mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	46% 0.41mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	82.2% 1.9mg	26.8% 0.62mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	32% 1091mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	32% 17.6μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.84mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	23% 847g	6.65% 246g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 162.3 times more Vitamin A, 8.9 times more Vitamin B1, 13.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 34.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 10.8 times more Selenium, 14.7 times more Sodium, 2.5 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium 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 Whole White Potatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 29.9 times more Fat, 14.4 times more Saturated Fat and 3.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 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 Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.