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

Weight per 500 calories

• Baked White Potatoes: 544g
• Soymilk (all flavors), nonfat, with added calcium, vitamins A and D: 1786g

Baked White Potatoes have 3.3 times more energy per 100g than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), nonfat, with added calcium, vitamins A and D having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	37%	1%	62%

Macro Nutrients

	Baked White Potatoes	Soymilk (all flavors), nonfat, 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	0.84% 0.82g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0% 0g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	4.46% 0.071g	1.6g per day for Men 19-50 years
Omega 6	1.57% 0.27g	3.36% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	57% 74g	130g per day for Men 19-50 years
Sugars	11.5% 8.3g	90% 65g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	78.8% 44g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.6% 5.43μg	121% 1089μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	36% 5.77mg	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	33% 0.43mg	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	31.3% 125μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	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	122% 732IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.45% 0.22mg	9.52% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.7μg	34.2% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Soymilk (all flavors), nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.43% 54.3mg	207% 2071mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	248% 2.23mg	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	78% 6.25mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	42.5% 179mg	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	222% 1554mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	55% 1875mg	3400mg per day for Men 19-50 years
Selenium	4.94% 2.7μg	58.4% 32μg	55μg per day for Men 19-50 years
Sodium	2.54% 38mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	11% 410g	44.7% 1655g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Baked White Potatoes have 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin C than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 200.4 times more Vitamin A, 1.5 times more Vitamin B1, 13.3 times more Vitamin B2, more Vitamin B12, more Vitamin D and 2.8 times more Vitamin K than Baked Whole White Potatoes.
• 500 calories of Baked White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Whole White Potatoes as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 500 calories.

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

• 500 calories of Baked White Potatoes have 1.6 times more Potassium than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 38.1 times more Calcium, 3.2 times more Copper, 1.8 times more Iron, 3.8 times more Phosphorus, 11.8 times more Selenium, 26.8 times more Sodium and 4 times more Water than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain similar levels of Magnesium and Zinc per 500 calories.
• 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 1.5 times more Carbohydrate and 3.2 times more Fiber than Soymilk (all flavors), nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D contain 7.8 times more Sugars and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and Soymilk (all flavors), nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Baked Whole White Potatoes as well as Soymilk (all flavors), nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.