Comparing Nutrients in 500 calories Vanilla Flavor Sweetened Almond Milk VS Boiled Potato Flesh, Cooked In Skin

Weight per 500 calories

• Vanilla Flavor Sweetened Almond Milk: 1316g
• Boiled Potato Flesh, Cooked In Skin: 575g

Boiled Potato Flesh, Cooked In Skin without Salt has 2.3 times more energy per unit of mass than Ready-to-drink Vanilla Flavor Sweetened Almond Milk, which is average in comparison to other foods. Vanilla Flavor Sweetened Almond Milk having low energy density.

Discover which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Boiled Potato Flesh, Cooked In Skin?

Macros Ratio

	Protein	Fat	Carbs
Vanilla Flavor Sweetened Almond Milk	4%	25%	71%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Vanilla Flavor Sweetened Almond Milk	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14% 13.7g	0.59% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.6% 0.057g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	89% 116g	130g per day for Men 19-50 years
Sugars	113% 82.2g	7.2% 5.23g	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	2.3% 1.67g	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	% 1.95g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	14% 5.26g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	9.87% 5.53g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Vanilla Flavor Sweetened Almond Milk	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	92% 829μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	50.8% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	179% 2.33mg	8.84% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.17% 0.99mg	51.7% 8.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.37% 0.12mg	59.8% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.04% 0.039mg	132% 1.7mg	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	3.3% 13μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	685% 16.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	83% 74.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	92% 553IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	246% 37mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.5% 12.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vanilla Flavor Sweetened Almond Milk	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	247% 2474mg	2.87% 28.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.22mg	120% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.1% 284μg	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	49.3% 3.95mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	22% 92mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	34.5% 0.79mg	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	15% 105mg	36% 253mg	700mg per day for Men 19-50 years
Potassium	19.3% 658mg	64% 2178mg	3400mg per day for Men 19-50 years
Selenium	2.4% 1.3μg	3.13% 1.72μg	55μg per day for Men 19-50 years
Sodium	55.3% 829mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	75.4% 8.3mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	32.6% 1208g	12% 442g	3700g per day for Men 19-50 years

Vanilla Flavor Sweetened Almond Milk VS Boiled Potato Flesh, Cooked In Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Vanilla Flavor Sweetened Almond Milk or Boiled Potato Flesh, Cooked In Skin?

Lets compare vitamin content per 500 calories of Vanilla Flavor Sweetened Almond Milk vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have more Vitamin A, 20.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 643.3 times more Vitamin E than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 3.1 times more Vitamin B1, 8.4 times more Vitamin B3, 25.2 times more Vitamin B5, 43.5 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 500 calories of Vanilla Flavor Sweetened Almond Milk have insufficient amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 500 calories for Vanilla Flavor Sweetened Almond Milk vs Boiled Potato Flesh, Cooked In Skin:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have 86.1 times more Calcium, 2.2 times more Iron, 36.1 times more Sodium, 4.8 times more Zinc and 2.7 times more Water than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 4.8 times more Copper, 1.4 times more Magnesium, 1.8 times more Manganese, 2.4 times more Phosphorus and 3.3 times more Potassium than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled Potato Flesh, Cooked In Skin without Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vanilla Flavor Sweetened Almond Milk have 23.8 times more Fat, 14.9 times more Omega 6 and 15.7 times more Sugars than Boiled Potato Flesh, Cooked In Skin.
• While 500 kcal of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.3 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Ready-to-drink Vanilla Flavor Sweetened Almond Milk.
• Both Vanilla Flavor Sweetened Almond Milk and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Vanilla Flavor Sweetened Almond Milk provide inadequate amounts of Protein
• 500 calories of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 6
• Both Ready-to-drink Vanilla Flavor Sweetened Almond Milk as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 3 in 500 calories.