Comparing Nutrients in 500 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Baked Potato Flesh

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Baked Potato Flesh: 538g

Baked Potatoes Flesh no Salt have 1.5 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Soymilk, chocolate, 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	12.5% 12g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	3.36% 0.054g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	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	60.7% 79g	89% 116g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	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	8.35% 3.17g	21.2% 8.06g	38g per day for Men 19-50 years
Protein	32% 18g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	124% 1.6mg	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	22% 87.3μg	12% 48.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	76.5% 69mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	53% 317IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	1.43% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	1.34% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	100% 1000mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	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	47.6% 3.8mg	23.5% 1.9mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	32% 134mg	420mg per day for Men 19-50 years
Manganese	NA	37.6% 0.87mg	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% 405mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	62% 2102mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	2.93% 1.6μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	18.4% 679g	11% 405g	3700g per day for Men 19-50 years

Soymilk, Chocolate, 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, chocolate, with added calcium, vitamins A and D or Baked Potato Flesh?

Lets compare vitamin content per 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 18.4 times more Vitamin B2, 1.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 14.8 times more Vitamin K than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 3.2 times more Vitamin B1, 1.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6 and 5.1 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Soymilk, chocolate, with added calcium, vitamins A and D vs Baked Potato Flesh:

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 37.2 times more Calcium, 1.4 times more Copper, 2 times more Iron, 1.5 times more Phosphorus, 23.6 times more Selenium, 15.6 times more Sodium, 1.7 times more Zinc and 1.7 times more Water than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.9 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Baked Potato Flesh contain similar levels of Magnesium 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, chocolate, with added calcium, vitamins A and D have 22.6 times more Fat, 11.1 times more Omega 3, 26.9 times more Omega 6, 6.8 times more Sugars and 1.7 times more Protein than Baked Potato Flesh.
• While 500 kcal of Baked Potatoes Flesh no Salt contain 1.5 times more Carbohydrate and 2.5 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Baked Potato Flesh offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6