Comparing Nutrients in 500 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Flesh

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 2.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	89% 116g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	12.6% 9.14g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.44g	NA	g per day for Men 19-50 years
Fiber	20% 7.58g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	98% 882μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	169% 50.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	74.6% 298μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	701% 17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	76.5% 69mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	124% 742IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.8% 2.36mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	188% 1879mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	128% 1.16mg	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	87% 6.97mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	37.6% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	1966% 885μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	69.3% 485mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	38% 1411g	11% 405g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Baked Potato Flesh Nutrients Per 500 Kcal

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

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

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 4.1 times more Vitamin B1, 27.8 times more Vitamin B2, 6.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 11 times more Vitamin E than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 500 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 69.9 times more Calcium, 3.7 times more Iron, 1.8 times more Magnesium, 3.6 times more Manganese, 1.8 times more Phosphorus, 18.2 times more Selenium, 20.9 times more Sodium, 3 times more Zinc and 3.5 times more Water than Baked Potato Flesh.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Copper and Potassium per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 45.4 times more Fat and 4.1 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 4.4 times more Carbohydrate and 1.5 times more Sugars than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Flesh offer comparable quantities of Energy and Fiber per 500 calories.