Comparing Nutrients in 300 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 476g
• Frozen Roasted Potatoes with Salt: 236g

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

Discover which food has more nutrients per 300 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soymilk, chocolate, 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	7.5% 7.3g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	16% 6.14g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	37% 333μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	NA	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	13% 52.4μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	4.46% 4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.7% 190IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	60% 600mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	28.6% 2.3mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	NA	420mg per day for Men 19-50 years
Manganese	NA	NA	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	34.7% 243mg	NA	700mg per day for Men 19-50 years
Potassium	20% 681mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	NA	55μg per day for Men 19-50 years
Sodium	17% 252mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	NA	11mg per day for Men 19-50 years
Water	11% 408g	4.35% 161g	3700g per day for Men 19-50 years

Soymilk, Chocolate, 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, chocolate, with added calcium, vitamins A and D or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 300 calories for Soymilk, chocolate, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 16.9 times more Calcium, 1.9 times more Iron and 2.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 2.8 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 1.7 times more Fat, 23 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate and 3.2 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber