Compare Foods

Sign in
Menu
Select from foods

Comparing Nutrients in 500 calories Soybean LecithinVS Baked White Potatoes

Weight per 500 calories

Soybean Lecithin
65.5g
Baked White Potatoes
544g

Soybean Lecithin has 8.3 times more energy per 100g than Baked White Potatoes. It has very high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Soybean Lecithin or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Soybean Lecithin
0%
100%
0%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Oils and Fats rich in Energy
67.6%65.5g
Fat
0.84%0.82g
65.5 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Oils and Fats rich in Fat
30.7%9.83g
Saturated Fat
0.68%0.22g
9.83 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Oils and Fats rich in Saturated Fat
210%3.37g
Omega 3
5.1%0.082g
3.37 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 3
155%26.3g
Omega 6
1.57%0.27g
26.3 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Oils and Fats rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Oils and Fats rich in Cholesterol
0%0g
Carbohydrate
88%115g
0 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Oils and Fats rich in Carbohydrate
0%0g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Sugars
NA
Fructose
2.7%1.96g
≤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]
NA gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Oils and Fats rich in Fructose
NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Glucose
NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Oils and Fats rich in Sucrose
0%0g
Fiber
30%11.4g
0 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Oils and Fats rich in Fiber
0%0g
Protein
20.4%11.4g
0 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Oils and Fats rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
0 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
21.7%0.26mg
Thiamine
0 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B1 Buy Vegan Vitamin B1
0%0mg
Vitamin B2
18%0.23mg
Riboflavin
0 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B2 Buy Vegan Vitamin B2
0%0mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
0 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
0%0mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
0 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
0%0mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B7
0%0μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
0 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
76%68.5mg
Ascorbic acid
0 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin D Buy Vegan Vitamin D
35.7%5.36mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
5.36 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin E
100%121μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
121 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Oils and Fats rich in Vitamin K

Minerals

0%0mg
Calcium
5.43%54.3mg
0 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Oils and Fats rich in Calcium
0%0mg
Copper
76.7%0.69mg
0 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Oils and Fats rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Oils and Fats rich in Fluoride
0%0mg
Iron
43.5%3.48mg
0 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Oils and Fats rich in Iron
0%0mg
Magnesium
35%147mg
0 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Oils and Fats rich in Magnesium
0%0mg
Manganese
44.7%1.03mg
0 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Oils and Fats rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Oils and Fats rich in Molybdenum
0%0mg
Phosphorus
58.2%408mg
0 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Oils and Fats rich in Phosphorus
0%0mg
Potassium
87%2957mg
0 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Oils and Fats rich in Potassium
0%0μg
Selenium
4.94%2.7μg
0 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Oils and Fats rich in Selenium
0%0mg
Sodium
2.54%38mg
0 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Oils and Fats rich in Sodium
0%0mg
Zinc
17.3%1.9mg
0 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Oils and Fats rich in Zinc
0%0g
Water
11%410g
0 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Oils and Fats rich in Water
Lets compare vitamin content per 500 calories of Soybean Lecithin vs Baked White Potatoes:
Comparing minerals per 500 calories for Soybean Lecithin vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: