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Comparing Nutrients in 100 calories Chocolate SoymilkVS Baked Red Potatoes

Weight per 100 calories

Chocolate Soymilk
159g
Baked Red Potatoes
115g

Baked Whole Red Potatoes have 1.4 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is average in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 100 calories - Chocolate Soymilk or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk
14%
22%
64%
Baked Red Potatoes
10%
2%
88%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.5%2.43g
Fat
0.18%0.17g
2.43 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.2%0.38g
Saturated Fat
0.14%0.046g
0.38 gvs0.046 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
7.44%0.12g
Omega 3
1.08%0.017g
0.12 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
5.45%0.93g
Omega 6
0.33%0.056g
0.93 gvs0.056 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
12%15.8g
Carbohydrate
17.3%22.5g
15.8 gvs22.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
17.2%12.5g
Sugars
2.27%1.64g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12.5 gvs1.64 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.7%0.51g
≤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]
NA gvs0.51 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.63g
NA gvs0.63 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.52g
NA gvs0.52 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
1.67%0.63g
Fiber
5.44%2.07g
0.63 gvs2.07 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
6.4%3.6g
Protein
4.72%2.64g
3.6 gvs2.64 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.13%1.15μg
RAE, retinol activity equivalents
0 μgvs1.15 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
2.9%0.035mg
Vitamin B1
6.9%0.083mg
Thiamine
0.035 mgvs0.083 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
32%0.42mg
Vitamin B2
4.42%0.057mg
Riboflavin
0.42 mgvs0.057 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
5.1%0.81mg
Vitamin B3
11.5%1.83mg
Niacin, nicotinic acid, niacinamide
0.81 mgvs1.83 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
2.83%0.14mg
Vitamin B5
7.84%0.39mg
Pantothenic acid
0.14 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
9.4%0.12mg
Vitamin B6
18.7%0.24mg
Pyridoxine
0.12 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
4.37%17.5μg
Vitamin B9
7.76%31μg
Folates and Folic Acid
17.5 μgvs31 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
46.3%1.1μg
Vitamin B12
0%0μg
Cobalamin
1.1 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
3%2.7mg
Vitamin C
16%14.5mg
Ascorbic acid
2.7 mgvs14.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.11%0.016mg
Vitamin E
0.61%0.092mg
Tocopherols and Tocotrienols
0.016 mgvs0.092 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
3.97%4.76μg
Vitamin K
2.7%3.2μg
Phytomenadione or phylloquinone
4.76 μgvs3.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.97%39.7mg
Calcium
1.03%10.3mg
39.7 mgvs10.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
36.3%0.33mg
Copper
22.2%0.2mg
0.33 mgvs0.2 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
9.52%0.76mg
Iron
10%0.8mg
0.76 mgvs0.8 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
5.67%24mg
Magnesium
7.66%32mg
24 mgvs32 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
NA
Manganese
8.65%0.2mg
NA mgvs0.2 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
11.6%81mg
Phosphorus
12%82.8mg
81 mgvs82.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
6.68%227mg
Potassium
18.4%626mg
227 mgvs626 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
14%7.6μg
Selenium
NA
7.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
5.6%84mg
Sodium
0.92%13.8mg
84 mgvs13.8 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
4.9%0.54mg
Zinc
4.18%0.46mg
0.54 mgvs0.46 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
3.67%136g
Water
2.4%88g
136 gvs88 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Chocolate Soymilk vs Baked Red Potatoes:
Comparing minerals per 100 calories for Chocolate Soymilk vs Baked Red Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: