Comparing Nutrients in 500 calories Baked Red Potatoes VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Baked Red Potatoes: 575g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

Baked Red Potatoes have 2.6 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Baked Red Potatoes	Soymilk, original and vanilla, light, 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	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	3.6% 1.15g	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	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	8.3% 6.03g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	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	197% 2.56mg	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	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	100% 603IU	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	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	181% 1809mg	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	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	45.5% 191mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	12% 441g	36.6% 1353g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Red Potatoes have 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 8.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole Red Potatoes.
• 500 calories of Baked Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Red Potatoes have 1.8 times more Potassium and 1.6 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 35 times more Calcium, 1.7 times more Iron, 3.7 times more Phosphorus, 13.4 times more Sodium and 3.1 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium 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 2 times more Carbohydrate and 1.4 times more Sugars than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 14.5 times more Fat and 2.9 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy and Fiber per 500 calories.