Comparing Nutrients in 500 calories Soymilk, chocolate, with added calcium, vitamins A and D VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 794g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2 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 Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	NA	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	8.35% 3.17g	27% 10.2g	38g per day for Men 19-50 years
Protein	32% 18g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	22% 87.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	53% 317IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	100% 1000mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	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	47.6% 3.8mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	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	58% 405mg	NA	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	NA	55μg per day for Men 19-50 years
Sodium	28% 421mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	NA	11mg per day for Men 19-50 years
Water	18.4% 679g	7.24% 268g	3700g per day for Men 19-50 years

Soymilk, Chocolate, With Added Calcium, Vitamins A And D VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Soymilk, chocolate, with added calcium, vitamins A and D or Frozen Roasted Potatoes with Salt?

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

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 2 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 Soymilk, chocolate, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 16.9 times more Calcium, 1.9 times more Iron and 2.5 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 2.8 times more Sodium than Soymilk, chocolate, with added calcium, vitamins A and D.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 1.7 times more Fat, 23 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate and 3.2 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt 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