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

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 2.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	NA	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	NA	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	2.3% 1.66g	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% 0g	0.54% 0.39g	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	% 0g	% 0.68g	g per day for Men 19-50 years
Sucrose	% 1.7g	% 0.43g	g per day for Men 19-50 years
Fiber	4% 1.5g	6% 2.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	19.6% 176μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	10.3% 41.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked White Potatoes	Recommended Dietary Allowance
Calcium	37.6% 376mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	15.3% 0.14mg	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	17.4% 1.4mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	8.93% 0.21mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 97mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	7.63% 282g	2.2% 82g	3700g per day for Men 19-50 years

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 162.3 times more Vitamin A, 8.9 times more Vitamin B1, 13.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 10.9 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.

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

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 34.6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 3.1 times more Manganese, 10.8 times more Selenium, 14.7 times more Sodium, 2.5 times more Zinc and 3.4 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 29.9 times more Fat, 14.4 times more Saturated Fat and 3.8 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.3 times more Carbohydrate, 1.3 times more Sugars and 1.5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.