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

Weight per 500 calories

• Baked Potato Flesh: 538g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Baked Potato Flesh has 2.2 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked Potato Flesh	Soymilk, original and vanilla, 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	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	40% 6.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	44% 57.2g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	58.5% 42.4g	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	19% 10.5g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	27.7% 0.36mg	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	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	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	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	2.7% 27mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	213% 1.9mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	31.3% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	11% 405g	28.4% 1051g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Soymilk, Original And Vanilla, 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, original and vanilla, with added calcium, vitamins A and D?

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

• 500 calories of Baked Potato Flesh have 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 19 times more Vitamin B2, 2.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 21.6 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, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Flesh have 1.2 times more Manganese and 1.5 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 53.2 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus, 16.6 times more Selenium, 20.3 times more Sodium, 1.9 times more Zinc and 2.6 times more Water than Baked Potatoes Flesh no Salt.
• 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 2 times more Carbohydrate and 3.5 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 31.8 times more Fat, 16.2 times more Omega 3, 39.5 times more Omega 6, 4.6 times more Sugars and 2.9 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber