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

Weight per 500 calories

• SILK Light Plain, soymilk: 1724g
• Baked White Potatoes: 544g

Baked Whole White Potatoes have 3.2 times more energy per unit of mass than SILK Light Plain, soymilk, which is average in comparison to other foods. SILK Light Plain, soymilk having very low energy density.

Which food has more nutrients per 500 calories - SILK Light Plain, soymilk or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Plain, soymilk	32%	24%	44%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	SILK Light Plain, soymilk	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	NA	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	88% 115g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	11.5% 8.3g	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	NA	2.7% 1.96g	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	NA	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	18% 6.9g	30% 11.4g	38g per day for Men 19-50 years
Protein	76% 42.6g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	SILK Light Plain, soymilk	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.62mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	88.2% 1.15mg	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	43% 172μg	51.6% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	884% 21.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76% 68.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	141% 845IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	SILK Light Plain, soymilk	Baked White Potatoes	Recommended Dietary Allowance
Calcium	212% 2121mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	NA	76.7% 0.69mg	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	95% 7.6mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	44.7% 1.03mg	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	NA	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	62.4% 2121mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	43.2% 1599g	11% 410g	3700g per day for Men 19-50 years

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

• SILK Light Plain, soymilk has 15.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 500 kcal.

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

• SILK Light Plain, soymilk has 39 times more Calcium, 2.2 times more Iron, 1.9 times more Magnesium, 14.6 times more Selenium, 22.2 times more Sodium, 2.3 times more Zinc and 3.9 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium than SILK Light Plain, soymilk.

Comparison of macro-nutrients per 500 calories:

• SILK Light Plain, soymilk has 17.3 times more Fat, 5.1 times more Sugars and 3.7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Carbohydrate and 1.7 times more Fiber than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both SILK Light Plain, soymilk as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.