Comparing Nutrients in 300 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Baked Red Potatoes

Weight per 300 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 682g
• Baked Red Potatoes: 345g

Baked Whole Red Potatoes have 2 times more energy per unit of mass than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	52% 67.6g	130g per day for Men 19-50 years
Sugars	34.3% 25g	6.8% 4.93g	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	NA	2.1% 1.5g	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.55g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	30% 17g	14% 7.93g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	46.2% 416μg	0.38% 3.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	56.2% 0.73mg	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	12% 47.7μg	23.3% 93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	65.3% 1.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	46.6% 280IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.9% 0.89mg	1.84% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.5% 24.5μg	8.05% 9.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	79% 791mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	66.7% 0.6mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	84.7% 593mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	21% 716mg	55.3% 1879mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	NA	55μg per day for Men 19-50 years
Sodium	26% 389mg	2.76% 41.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	16.3% 603g	7.15% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Baked Red Potatoes:

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 120.6 times more Vitamin A, 6.9 times more Vitamin B2, more Vitamin B12, more Vitamin D, 3.2 times more Vitamin E and 2.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B3, 2.9 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 300 kcal.

Comparing minerals per 300 calories for Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Baked Red Potatoes:

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 25.5 times more Calcium, 2.3 times more Copper, 2.4 times more Phosphorus, 9.4 times more Sodium and 2.3 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium, 2.6 times more Potassium and 2 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5 times more Sugars and 2.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Omega 3 and 4.6 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Whole Red Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.