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

Weight per 500 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g
• Baked White Potatoes: 544g

Baked Whole White Potatoes 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.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	25% 24.4g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	9.75% 3.12g	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	20.3% 26.4g	88% 115g	130g per day for Men 19-50 years
Sugars	8.57% 6.2g	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	0% 0g	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	% 0g	% 3.42g	g per day for Men 19-50 years
Sucrose	% 8.44g	% 2.17g	g per day for Men 19-50 years
Fiber	20% 7.58g	30% 11.4g	38g per day for Men 19-50 years
Protein	77.4% 43.3g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	98% 882μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	194% 2.33mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	241% 3.14mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	88.2% 1.15mg	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	51.6% 207μg	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% 68.5mg	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	1.45% 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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	188% 1879mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	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	87% 6.97mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	137% 3.15mg	44.7% 1.03mg	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	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	53.5% 1818mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	37.4% 561mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	43% 4.73mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	38% 1411g	11% 410g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 162.3 times more Vitamin A, 8.9 times more Vitamin B1, 13.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 34.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 10.8 times more Selenium, 14.7 times more Sodium, 2.5 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium 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 Whole White Potatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 29.9 times more Fat, 14.4 times more Saturated Fat and 3.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber 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 Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.