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

Weight per 500 calories

• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 3 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Soymilk, original and vanilla, 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	17.6% 17g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	NA	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	79% 103g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	27% 10.2g	38g per day for Men 19-50 years
Protein	54% 30.2g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	71% 640μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	26% 105μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	83.3% 500IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	143% 1430mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	61% 4.9mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	NA	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	71.4% 500mg	NA	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	NA	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	NA	11mg per day for Men 19-50 years
Water	28.4% 1051g	7.24% 268g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, 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, original and vanilla, with added calcium, vitamins A and D or Frozen Roasted Potatoes with Salt?

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

• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Soymilk, original and vanilla, with added calcium, vitamins A and D vs Frozen Roasted Potatoes with Salt:

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 24.2 times more Calcium, 2.5 times more Iron and 3.9 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 2.1 times more Sodium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 2.4 times more Fat, 15.6 times more Sugars and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.8 times more Carbohydrate and 4.4 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber