Comparing Nutrients in 300 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D VS Baked White Potatoes

Weight per 300 calories

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 882g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.73% 7.5g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	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	26% 34g	53% 68.7g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	NA	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	NA	% 2.05g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	14% 5.3g	18% 6.85g	38g per day for Men 19-50 years
Protein	41.3% 23g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	15.4% 61.8μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	84.6% 2.03μg	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	60.3% 362IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	109% 1085mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	NA	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	50.7% 4.06mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	130% 909mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	NA	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	37% 556mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	22% 812g	6.65% 246g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 10.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 300 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 33.3 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 3.7 times more Phosphorus, 24.4 times more Sodium and 3.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.7 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 15.3 times more Fat and 3.4 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
• Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.