Comparing Nutrients in 500 calories Baked White Potatoes VS Soy sauce, reduced sodium, made from hydrolyzed vegetable protein

Weight per 500 calories

• Baked White Potatoes: 544g
• Soy sauce, reduced sodium, made from hydrolyzed vegetable protein: 556g

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

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Soy sauce, reduced sodium, made from hydrolyzed vegetable protein?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	35%	3%	62%

Macro Nutrients

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.17% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	61.7% 80.2g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	43% 31.3g	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	0.77% 0.56g	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	% 16.8g	g per day for Men 19-50 years
Sucrose	% 2.17g	% 0.44g	g per day for Men 19-50 years
Fiber	30% 11.4g	4.4% 1.67g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.4% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.6% 2.1mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.2% 1.15mg	16% 0.21mg	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	5.56% 22.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soy sauce, reduced sodium, made from hydrolyzed vegetable protein	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	30.2% 0.27mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	44.7% 1.03mg	36.5% 0.84mg	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	70.6% 494mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	506% 17211mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	1070% 16056mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	11% 410g	9.5% 352g	3700g per day for Men 19-50 years

Baked White Potatoes VS Soy Sauce, Reduced Sodium, Made From Hydrolyzed Vegetable Protein Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked White Potatoes or Soy sauce, reduced sodium, made from hydrolyzed vegetable protein?

Lets compare vitamin content per 500 calories of Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 500 calories of Baked White Potatoes have 1.6 times more Vitamin B1, 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 5.6 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked White Potatoes vs Soy sauce, reduced sodium, made from hydrolyzed vegetable protein:

• 500 calories of Baked White Potatoes have 2.5 times more Copper, 1.5 times more Iron, 1.2 times more Manganese and 1.4 times more Zinc than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 500 kcal of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 1.3 times more Magnesium, 5.8 times more Potassium and 422 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain similar levels of Phosphorus per 500 calories.
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein lack sufficient amounts of Calcium and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked White Potatoes have 1.4 times more Carbohydrate and 6.8 times more Fiber than Soy sauce, reduced sodium, made from hydrolyzed vegetable protein.
• While 500 kcal of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein contain 3.8 times more Sugars and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soy sauce, reduced sodium, made from hydrolyzed vegetable protein offer comparable quantities of Energy per 500 calories.
• 500 calories of Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Fiber
• Both Baked Whole White Potatoes as well as Soy sauce, reduced sodium, made from hydrolyzed vegetable protein provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.