Comparing Nutrients in 500 calories Baked Red Potatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Baked Red Potatoes: 575g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Baked Red Potatoes have 2.6 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, 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	0.89% 0.86g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	9.75% 3.12g	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	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 2.6g	% 8.44g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	20% 7.58g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.8% 155μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	80.5% 72.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.07% 0.46mg	15.8% 2.36mg	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	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	138% 1.24mg	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	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	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	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	NA	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	12% 441g	38% 1411g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Red Potatoes have 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 153.4 times more Vitamin A, 5.6 times more Vitamin B1, 10.9 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Red Potatoes have 1.7 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 36.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 8.1 times more Sodium, 2.1 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper and Phosphorus 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 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 28.3 times more Fat and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.