Comparing Nutrients in 300 calories Baked Red PotatoesVS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

Baked Red Potatoes

345g

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

1000g

Baked Red Potatoes have 2.9 times more energy per 100g than Soymilk, original and vanilla, light, with added calcium, vitamins A and D. It has average energy density when compared to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Baked Red Potatoes or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Soymilk, original and vanilla, light, with added calcium, vitamins A and D

31%

23%

46%

300 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g

Fat

7.94%7.7g

0.52 gvs7.7 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

0.16%0.05g

0.14 gvs0.05 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.23%0.052g

Omega 3

30.6%0.49g

0.052 gvs0.49 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.99%0.17g

Omega 6

22.2%3.8g

0.17 gvs3.8 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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52%67.6g

Carbohydrate

27%35g

67.6 gvs35 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.8%4.93g

Sugars

36%26g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.93 gvs26 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.1%1.5g

Fructose

≤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]

1.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.9g

Glucose

1.9 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%1.55g

Sucrose

1.55 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.3%6.2g

Fiber

7.9%3g

6.2 gvs3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14%7.93g

Protein

42.5%24g

7.93 gvs24 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Red Potatoesvs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

0.38%3.45μg

Vitamin A

67.8%610μg

RAE, retinol activity equivalents

3.45 μgvs610 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20.7%0.25mg

Vitamin B1

31%0.37mg

Thiamine

0.25 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13.3%0.17mg

Vitamin B2

155%2mg

Riboflavin

0.17 mgvs2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.4%5.5mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

5.5 mgvs2.2 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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23.5%1.18mg

Vitamin B5

Pantothenic acid

1.18 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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56.2%0.73mg

Vitamin B6

12.3%0.16mg

Pyridoxine

0.73 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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23.3%93μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

93 μgvs90 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

417%10μg

Cobalamin

0 μgvs10 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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48.3%43.4mg

Vitamin C

0%0mg

Ascorbic acid

43.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

78.3%470IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs470 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.84%0.28mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

0.28 mgvs0.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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8.05%9.66μg

Vitamin K

13.3%16μg

Phytomenadione or phylloquinone

9.66 μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Red Potatoesvs Soymilk, original and vanilla, light, with added calcium, vitamins A and D

3.1%31mg

Calcium

123%1230mg

31 mgvs1230 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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66.7%0.6mg

Copper

96%0.86mg

0.6 mgvs0.86 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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30%2.4mg

Iron

53.8%4.3mg

2.4 mgvs4.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%97mg

Magnesium

35.7%150mg

97 mgvs150 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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26%0.6mg

Manganese

0.6 mgvsNA mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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35.5%248mg

Phosphorus

124%870mg

248 mgvs870 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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55.3%1879mg

Potassium

34.4%1170mg

1879 mgvs1170 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

42%23μg

NA μgvs23 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.76%41.4mg

Sodium

32%480mg

41.4 mgvs480 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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12.5%1.38mg

Zinc

21%2.3mg

1.38 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.15%264g

Water

25%927g

264 gvs927 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Red Potatoes vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Baked Whole Red Potatoes have 2.5 times more Vitamin B3, 4.6 times more Vitamin B6 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 176.9 times more Vitamin A, 1.5 times more Vitamin B1, 11.7 times more Vitamin B2, more Vitamin B12, more Vitamin D, 2.2 times more Vitamin E and 1.7 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Vitamin B9 per 300 kcal.

Comparing minerals per 300 calories for Baked Red Potatoes vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Baked Whole Red Potatoes have 1.6 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 39.6 times more Calcium, 1.4 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 3.5 times more Phosphorus, 11.6 times more Sodium, 1.7 times more Zinc and 3.5 times more Water than Baked Whole Red Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole Red Potatoes have 1.9 times more Carbohydrate and 2.1 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
While Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 14.9 times more Fat, 9.5 times more Omega 3, 22.4 times more Omega 6, 5.3 times more Sugars and 3 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Soymilk, original and vanilla, light, with added calcium, vitamins A and D have similar amounts of Energy per 300 kcal.
Both Baked Whole Red Potatoes as well as Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and DSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 300 calories Baked Red PotatoesVS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Red Potatoes or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: