Comparing Nutrients in 100 calories Baked Red Potatoes VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 100 calories

• Baked Red Potatoes: 115g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g

Baked Red Potatoes have 2.6 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.03% 4.88g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	4.06% 5.27g	130g per day for Men 19-50 years
Sugars	2.27% 1.64g	1.7% 1.24g	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	0.7% 0.51g	0% 0g	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	% 0.63g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.52g	% 1.7g	g per day for Men 19-50 years
Fiber	5.44% 2.07g	4% 1.5g	38g per day for Men 19-50 years
Protein	4.72% 2.64g	15.5% 8.67g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.13% 1.15μg	19.6% 176μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.9% 0.083mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.42% 0.057mg	48.3% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	3.13% 0.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.84% 0.39mg	4.97% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.7% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.76% 31μg	15% 59.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	140% 3.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24.7% 148IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.092mg	3.15% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	1.03% 10.3mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	27.6% 0.25mg	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	10% 0.8mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	7.66% 32mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	8.65% 0.2mg	27.4% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	393% 177μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 82.8mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	18.4% 626mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.88μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	4.18% 0.46mg	8.6% 0.95mg	11mg per day for Men 19-50 years
Water	2.4% 88g	7.63% 282g	3700g per day for Men 19-50 years

Baked Red Potatoes VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked Red Potatoes or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 calories of Baked Red Potatoes have 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 153.4 times more Vitamin A, 5.6 times more Vitamin B1, 10.9 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.1 times more Vitamin E than Baked Whole Red Potatoes.
• 100 calories of Baked Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Baked Red Potatoes vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 100 calories of Baked Red Potatoes have 1.7 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 36.3 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 3.2 times more Manganese, 8.1 times more Sodium, 2.1 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked Red Potatoes have 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.4 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 28.3 times more Fat and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.