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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Baked White Potatoes: 326g

Baked Whole White Potatoes have 3.1 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, light, 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	7.94% 7.7g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.06% 0.049g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	53% 68.7g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	18% 6.85g	38g per day for Men 19-50 years
Protein	42.5% 24g	12.2% 6.85g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	67.8% 610μg	0.36% 3.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	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	12.3% 0.16mg	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	22.5% 90μg	31% 124μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 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	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	7.34% 8.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	123% 1230mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	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	124% 870mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	1.52% 23mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.4% 1.14mg	11mg per day for Men 19-50 years
Water	25% 927g	6.65% 246g	3700g per day for Men 19-50 years

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 187.1 times more Vitamin A, 2.4 times more Vitamin B1, 14.3 times more Vitamin B2, more Vitamin B12, more Vitamin D, 4.6 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.2 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

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

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 37.7 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 3.6 times more Phosphorus, 14.1 times more Selenium, 21 times more Sodium, 2 times more Zinc and 3.8 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 300 calories:

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 15.7 times more Fat, 10 times more Omega 3, 23.7 times more Omega 6, 5.2 times more Sugars and 3.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate and 2.3 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, 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, 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.