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

Weight per 500 calories

• Baked Red Potatoes: 575g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Baked Red Potatoes have 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.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked Red Potatoes	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	0.89% 0.86g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	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	86.6% 113g	44% 57.2g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.64% 5.75μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.17mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.4% 16μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	50.3% 4.02mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	43.2% 0.99mg	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	59% 414mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	92% 3132mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	NA	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	4.6% 69mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	12% 441g	28.4% 1051g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 1.2 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 111.3 times more Vitamin A, 7.4 times more Vitamin B2, more Vitamin B12, more Vitamin D, 2.8 times more Vitamin E and 2.2 times more Vitamin K than Baked Whole Red Potatoes.

Comparing minerals per 500 calories for Baked Red Potatoes vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• Baked Whole Red Potatoes have 1.4 times more Manganese and 2.2 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 27.7 times more Calcium, 1.9 times more Copper, 7.9 times more Sodium, 1.3 times more Zinc and 2.4 times more Water than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Iron, Magnesium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Baked Whole Red Potatoes have 2 times more Carbohydrate and 4.4 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While Soymilk, original and vanilla, with added calcium, vitamins A and D contain 19.8 times more Fat, 10.4 times more Saturated Fat, 10.1 times more Omega 3, 24.1 times more Omega 6, 5.2 times more Sugars and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Soymilk, original and vanilla, with added calcium, vitamins A and D have similar amounts of Energy per 500 kcal.
• Both Baked Whole Red Potatoes as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.