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

Weight per 300 calories

Baked White Potatoes

326g

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

1000g

Baked White Potatoes have 3.1 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 White Potatoes or Soymilk, original and vanilla, light, with added calcium, vitamins A and D?

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

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

31%

23%

46%

300 kcal ▼

Macro Nutrients

Baked White 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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0.5%0.49g

Fat

7.94%7.7g

0.49 gvs7.7 g

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

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0.41%0.13g

Saturated Fat

0.16%0.05g

0.13 gvs0.05 g

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

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3.06%0.049g

Omega 3

30.6%0.49g

0.049 gvs0.49 g

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

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0.94%0.16g

Omega 6

22.2%3.8g

0.16 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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53%68.7g

Carbohydrate

27%35g

68.7 gvs35 g

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

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6.9%5g

Sugars

36%26g

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

5 gvs26 g

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

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1.6%1.17g

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]

1.17 gvsNA g

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

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%2.05g

Glucose

2.05 gvsNA g

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

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%1.3g

Sucrose

1.3 gvsNA g

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

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18%6.85g

Fiber

7.9%3g

6.85 gvs3 g

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

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12.2%6.85g

Protein

42.5%24g

6.85 gvs24 g

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

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Vitamins

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

0.36%3.26μg

Vitamin A

67.8%610μg

RAE, retinol activity equivalents

3.26 μgvs610 μg

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

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13%0.16mg

Vitamin B1

31%0.37mg

Thiamine

0.16 mgvs0.37 mg

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

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10.8%0.14mg

Vitamin B2

155%2mg

Riboflavin

0.14 mgvs2 mg

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

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31%5mg

Vitamin B3

14%2.2mg

Niacin, nicotinic acid, niacinamide

5 mgvs2.2 mg

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

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25%1.25mg

Vitamin B5

Pantothenic acid

1.25 mgvsNA mg

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

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53%0.69mg

Vitamin B6

12.3%0.16mg

Pyridoxine

0.69 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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31%124μg

Vitamin B9

22.5%90μg

Folates and Folic Acid

124 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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45.7%41mg

Vitamin C

0%0mg

Ascorbic acid

41 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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0.87%0.13mg

Vitamin E

4%0.6mg

Tocopherols and Tocotrienols

0.13 mgvs0.6 mg

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

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7.34%8.8μg

Vitamin K

13.3%16μg

Phytomenadione or phylloquinone

8.8 μgvs16 μg

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

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Minerals

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

3.26%32.6mg

Calcium

123%1230mg

32.6 mgvs1230 mg

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

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46%0.41mg

Copper

96%0.86mg

0.41 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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26%2.1mg

Iron

53.8%4.3mg

2.1 mgvs4.3 mg

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

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21%88mg

Magnesium

35.7%150mg

88 mgvs150 mg

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

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26.8%0.62mg

Manganese

0.62 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%245mg

Phosphorus

124%870mg

245 mgvs870 mg

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

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52%1774mg

Potassium

34.4%1170mg

1774 mgvs1170 mg

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

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2.96%1.63μg

Selenium

42%23μg

1.63 μgvs23 μg

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

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1.52%23mg

Sodium

32%480mg

23 mgvs480 mg

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

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10.4%1.14mg

Zinc

21%2.3mg

1.14 mgvs2.3 mg

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

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6.65%246g

Water

25%927g

246 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 White Potatoes vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

Baked Whole White Potatoes have 2.2 times more Vitamin B3, 4.3 times more Vitamin B6, 1.4 times more Vitamin B9 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 187.1 times more Vitamin A, 2.4 times more Vitamin B1, 14.3 times more Vitamin B2, more Vitamin B12, more Vitamin D, 4.6 times more Vitamin E and 1.8 times more Vitamin K than Baked Whole White Potatoes.

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

Baked Whole White Potatoes have 1.5 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 37.7 times more Calcium, 2.1 times more Copper, 2.1 times more Iron, 1.7 times more Magnesium, 3.6 times more Phosphorus, 14.1 times more Selenium, 21 times more Sodium, 2 times more Zinc and 3.8 times more Water than Baked Whole White Potatoes.

Comparison of macro-nutrients per 300 calories:

Baked Whole White Potatoes have 2 times more Carbohydrate and 2.3 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 15.7 times more Fat, 10 times more Omega 3, 23.7 times more Omega 6, 5.2 times more Sugars and 3.5 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White 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 White 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 White PotatoesVS Baked Red PotatoesSoymilk, original and vanilla, light, with added calcium, vitamins A and DVS Baked Red PotatoesBaked White 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 White 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 White 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: