Comparing Nutrients in 500 calories Baked Red Potatoes VS SILK Vanilla soy yogurt (single serving size)

Weight per 500 calories

• Baked Red Potatoes: 575g
• SILK Vanilla soy yogurt (single serving size): 568g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or SILK Vanilla soy yogurt (single serving size)?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
SILK Vanilla soy yogurt (single serving size)	14%	18%	68%

Macro Nutrients

	Baked Red Potatoes	SILK Vanilla soy yogurt (single serving size)	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.6% 113g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	83% 60g	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	3.5% 2.53g	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	% 3.16g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	27.2% 10.3g	8.97% 3.4g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	SILK Vanilla soy yogurt (single serving size)	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	NA	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	38.8% 155μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	111% 100mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	SILK Vanilla soy yogurt (single serving size)	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	NA	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	50.3% 4.02mg	60.4% 4.83mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	NA	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	NA	700mg per day for Men 19-50 years
Potassium	92% 3132mg	NA	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	12% 441g	12% 451g	3700g per day for Men 19-50 years

Baked Red Potatoes VS SILK Vanilla Soy Yogurt (single Serving Size) Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or SILK Vanilla soy yogurt (single serving size)?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs SILK Vanilla soy yogurt (single serving size):

• 500 kcal of SILK Vanilla soy yogurt (single serving size) contain 1.4 times more Vitamin C than Baked Whole Red Potatoes.

Comparing minerals per 500 calories for Baked Red Potatoes vs SILK Vanilla soy yogurt (single serving size):

• 500 kcal of SILK Vanilla soy yogurt (single serving size) contain 19.3 times more Calcium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and SILK Vanilla soy yogurt (single serving size) contain similar levels of Iron and Water per 500 calories.
• 500 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Red Potatoes have 1.3 times more Carbohydrate and 3 times more Fiber than SILK Vanilla soy yogurt (single serving size).
• While 500 kcal of SILK Vanilla soy yogurt (single serving size) contain 11.6 times more Fat, 7.3 times more Sugars and 1.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and SILK Vanilla soy yogurt (single serving size) offer comparable quantities of Energy per 500 calories.
• 500 calories of SILK Vanilla soy yogurt (single serving size) provide inadequate amounts of Fiber