Comparing Nutrients in 500 calories Baked White Potatoes VS SILK Vanilla, soymilk

Weight per 500 calories

• Baked White Potatoes: 544g
• SILK Vanilla, soymilk: 1220g

Baked White Potatoes have 2.2 times more energy per 100g than SILK Vanilla, soymilk. It has average energy density when compared to other foods. SILK Vanilla, soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Baked White Potatoes or SILK Vanilla, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	7.85% 2.5g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	NA	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	38.6% 50.2g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	48.4% 35g	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	2.7% 1.96g	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	% 3.42g	NA	g per day for Men 19-50 years
Sucrose	% 2.17g	NA	g per day for Men 19-50 years
Fiber	30% 11.4g	13% 4.88g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	53.8% 30g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	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	51.6% 207μg	30.5% 122μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	625% 15μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76% 68.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 598IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	43.5% 3.48mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	46.5% 195mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	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	58.2% 408mg	NA	700mg per day for Men 19-50 years
Potassium	87% 2957mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	27.7% 3.05mg	11mg per day for Men 19-50 years
Water	11% 410g	30% 1114g	3700g per day for Men 19-50 years

Baked White Potatoes VS SILK Vanilla, Soymilk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or SILK Vanilla, soymilk?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs SILK Vanilla, soymilk:

• 500 calories of Baked White Potatoes have 1.7 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 11 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Baked White Potatoes vs SILK Vanilla, soymilk:

• 500 calories of Baked White Potatoes have 2 times more Potassium than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 27.6 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 10.3 times more Selenium, 12.5 times more Sodium, 1.6 times more Zinc and 2.7 times more Water than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 2.3 times more Carbohydrate and 2.3 times more Fiber than SILK Vanilla, soymilk.
• While 500 kcal of SILK Vanilla, soymilk contain 21.5 times more Fat, 4.2 times more Sugars and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and SILK Vanilla, soymilk offer comparable quantities of Energy per 500 calories.