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

Weight per 500 calories

• Baked Potato Flesh: 538g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Baked Potato Flesh has 1.5 times more energy per 100g than Soymilk, chocolate, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, chocolate, 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, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked Potato Flesh	Soymilk, chocolate, 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	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	27.3% 4.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	60.7% 79g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	19% 10.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.7% 27mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	NA	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	11% 405g	18.4% 679g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Soymilk, Chocolate, 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, with added calcium, vitamins A and D?

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

• 500 calories of Baked Potato Flesh have 3.2 times more Vitamin B1, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.1 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 18.4 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 14.8 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
• Both Baked Potatoes Flesh no Salt as well as Soymilk, chocolate, 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, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Flesh have 1.9 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 37.2 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 23.6 times more Selenium, 15.6 times more Sodium, 1.7 times more Zinc and 1.7 times more Water than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Magnesium 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 1.5 times more Carbohydrate and 2.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 22.6 times more Fat, 11.1 times more Omega 3, 26.9 times more Omega 6, 6.8 times more Sugars and 1.7 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber