Comparing Nutrients in 100 calories Baked White Potatoes VS SILK Vanilla, soymilk

Weight per 100 calories

• Baked White Potatoes: 109g
• SILK Vanilla, soymilk: 244g

Baked White Potatoes have 2.2 times more energy per 100g than SILK Vanilla, soymilk. It has average energy density when compared to other foods. SILK Vanilla, soymilk having low energy density.

Discover which food has more nutrients per 100 calories - Baked White Potatoes or SILK Vanilla, soymilk?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
SILK Vanilla, soymilk	25%	33%	42%

Macro Nutrients

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	3.62% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.043g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	7.73% 10g	130g per day for Men 19-50 years
Sugars	2.3% 1.66g	9.7% 7.02g	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	0.54% 0.39g	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	% 0.68g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	6% 2.3g	2.57% 0.98g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	10.8% 6.02g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Vitamin A	0.12% 1.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.35% 0.052mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	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	10.3% 41.3μg	6.1% 24.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	125% 3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20% 120IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.29% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	SILK Vanilla, soymilk	Recommended Dietary Allowance
Calcium	1.1% 11mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	15.3% 0.14mg	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	8.7% 0.7mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	7% 29.3mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	8.93% 0.21mg	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	11.6% 81.5mg	NA	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	10% 5.6μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.6mg	6.34% 95mg	1500mg per day for Men 19-50 years
Zinc	3.46% 0.38mg	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	2.2% 82g	6% 223g	3700g per day for Men 19-50 years

Baked White Potatoes VS SILK Vanilla, Soymilk Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Baked White Potatoes or SILK Vanilla, soymilk?

Lets compare vitamin content per 100 calories of Baked White Potatoes vs SILK Vanilla, soymilk:

• 100 calories of Baked White Potatoes have 1.7 times more Vitamin B9 and more Vitamin C than SILK Vanilla, soymilk.
• While 100 kcal of SILK Vanilla, soymilk contain 11 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of SILK Vanilla, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Baked White Potatoes vs SILK Vanilla, soymilk:

• 100 calories of Baked White Potatoes have 2 times more Potassium than SILK Vanilla, soymilk.
• While 100 kcal of SILK Vanilla, soymilk contain 27.6 times more Calcium, 1.5 times more Iron, 1.3 times more Magnesium, 10.3 times more Selenium, 12.5 times more Sodium, 1.6 times more Zinc and 2.7 times more Water than Baked Whole White Potatoes.
• 100 calories of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Baked White Potatoes have 2.3 times more Carbohydrate and 2.3 times more Fiber than SILK Vanilla, soymilk.
• While 100 kcal of SILK Vanilla, soymilk contain 21.5 times more Fat, 4.2 times more Sugars and 2.6 times more Protein than Baked Whole White Potatoes.
• Both Baked White Potatoes and SILK Vanilla, soymilk offer comparable quantities of Energy per 100 calories.