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

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Baked Red Potatoes: 575g

Baked Whole Red Potatoes have 1.4 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.

Which food has more nutrients per 500 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	1.66% 0.28g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	86% 62.4g	11.3% 8.2g	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	3.5% 2.53g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 2.6g	g per day for Men 19-50 years
Fiber	8.35% 3.17g	27.2% 10.3g	38g per day for Men 19-50 years
Protein	32% 18g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0.64% 5.75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	94% 1.2mg	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	38.8% 155μg	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	80.5% 72.4mg	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	3.07% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	13.4% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	100% 1000mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	111% 1mg	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	50.3% 4.02mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	38.3% 161mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	59% 414mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	92% 3132mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	NA	55μg per day for Men 19-50 years
Sodium	28% 421mg	4.6% 69mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	18.4% 679g	12% 441g	3700g per day for Men 19-50 years

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 96.7 times more Vitamin A, 7.2 times more Vitamin B2, more Vitamin B12, more Vitamin D, 1.9 times more Vitamin E and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.4 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.

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

• Soymilk, chocolate, with added calcium, vitamins A and D have 19.3 times more Calcium, 1.6 times more Copper, 6.1 times more Sodium and 1.5 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Magnesium and 2.8 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 Whole Red Potatoes have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Soymilk, chocolate, with added calcium, vitamins A and D have 14.1 times more Fat, 8.3 times more Saturated Fat, 6.9 times more Omega 3, 16.5 times more Omega 6, 7.6 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 3.3 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 Whole Red Potatoes have similar amounts of Energy per 500 kcal.
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.