Comparing Nutrients in 500 calories Baked Potato Flesh VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 500 calories

• Baked Potato Flesh: 538g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g

Baked Potato Flesh has 2 times more energy per 100g than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Baked Potato Flesh	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	22.4% 3.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	105% 76g	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	21.2% 8.06g	19.6% 7.45g	38g per day for Men 19-50 years
Protein	19% 10.5g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	30.3% 0.39mg	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	12% 48.4μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	9.2% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.7% 27mg	131% 1309mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	235% 2.1mg	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	23.5% 1.9mg	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	34.2% 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	38.4% 269mg	132% 926mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	45% 1532mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	22.2% 2.45mg	11mg per day for Men 19-50 years
Water	11% 405g	25.4% 940g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Soymilk, Chocolate And Other Flavors, Light, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Flesh have 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.1 times more Vitamin B6 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Vitamin A, 18.9 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 23.7 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K
• 500 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Flesh have 1.4 times more Potassium than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 48.7 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 3.4 times more Phosphorus, 11.2 times more Selenium, 18.2 times more Sodium, 1.6 times more Zinc and 2.3 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 1.3 times more Carbohydrate than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 9.1 times more Omega 3, 22.1 times more Omega 6, 8.3 times more Sugars and 2.1 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6