Comparing Nutrients in 500 calories Enhanced Soymilk VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Enhanced Soymilk: 1111g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2.8 times more energy per unit of mass than Enhanced Soymilk, which is average in comparison to other foods. Enhanced Soymilk having low energy density.

Discover which food has more nutrients per 500 calories - Enhanced Soymilk or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Enhanced Soymilk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	22.8% 22g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	7.15% 2.3g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.5% 38.3g	79% 103g	130g per day for Men 19-50 years
Sugars	38.8% 28g	3.75% 2.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.7% 4.44g	27% 10.2g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.4% 0.69mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	170% 2.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	199% 2.6mg	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	89% 356μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	500% 12μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	87% 522IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	187% 28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enhanced Soymilk	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	156% 1556mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	68% 5.44mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	NA	NA	420mg per day for Men 19-50 years
Manganese	NA	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	NA	NA	700mg per day for Men 19-50 years
Potassium	46% 1567mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	NA	55μg per day for Men 19-50 years
Sodium	37% 556mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	24.2% 2.67mg	NA	11mg per day for Men 19-50 years
Water	27.3% 1011g	7.24% 268g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Enhanced Soymilk or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Enhanced Soymilk vs Frozen Roasted Potatoes with Salt:

• 500 calories of Enhanced Soymilk have 12 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Enhanced Soymilk vs Frozen Roasted Potatoes with Salt:

• 500 calories of Enhanced Soymilk have 26.3 times more Calcium, 2.8 times more Iron and 3.8 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 2.1 times more Sodium than Enhanced Soymilk.
• Both Enhanced Soymilk and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Enhanced Soymilk have 3.1 times more Fat, 10.3 times more Sugars and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 2.7 times more Carbohydrate and 2.3 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 500 calories.