Comparing Nutrients in 300 calories SILK Unsweetened, soymilkVS Baked Red Potatoes

Weight per 300 calories

SILK Unsweetened, soymilk

909g

Baked Red Potatoes

345g

Baked Whole Red Potatoes have 2.6 times more energy per unit of mass than SILK Unsweetened, soymilk, which is average in comparison to other foods. SILK Unsweetened, soymilk having low energy density.

Which food has more nutrients per 300 calories - SILK Unsweetened, soymilk or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

SILK Unsweetened, soymilk

35%

45%

20%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

SILK Unsweetened, soymilkvs Baked Red Potatoes

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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15.5%15g

Fat

0.53%0.52g

15 gvs0.52 g

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

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5.85%1.87g

Saturated Fat

0.43%0.14g

1.87 gvs0.14 g

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

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Omega 3

3.23%0.052g

NA gvs0.052 g

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

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Omega 6

0.99%0.17g

NA gvs0.17 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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11.5%15g

Carbohydrate

52%67.6g

15 gvs67.6 g

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

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5.14%3.73g

Sugars

6.8%4.93g

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

3.73 gvs4.93 g

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

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Fructose

2.1%1.5g

≤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 gvs1.5 g

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

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Glucose

%1.9g

NA gvs1.9 g

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

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Sucrose

%1.55g

NA gvs1.55 g

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

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9.57%3.64g

Fiber

16.3%6.2g

3.64 gvs6.2 g

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

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46.8%26g

Protein

14%7.93g

26 gvs7.93 g

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

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Vitamins

SILK Unsweetened, soymilkvs Baked Red Potatoes

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

NA μgvs3.45 μg

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

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Vitamin B1

20.7%0.25mg

Thiamine

NA mgvs0.25 mg

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

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147%1.9mg

Vitamin B2

13.3%0.17mg

Riboflavin

1.9 mgvs0.17 mg

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

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Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

NA mgvs5.5 mg

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

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Vitamin B5

23.5%1.18mg

Pantothenic acid

NA mgvs1.18 mg

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

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Vitamin B6

56.2%0.73mg

Pyridoxine

NA mgvs0.73 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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22.7%91μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

91 μgvs93 μg

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

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466%11μg

Vitamin B12

0%0μg

Cobalamin

11 μgvs0 μg

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

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0%0mg

Vitamin C

48.3%43.4mg

Ascorbic acid

0 mgvs43.4 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

NA mgvs0.28 mg

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

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Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

NA μgvs9.66 μg

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

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Minerals

SILK Unsweetened, soymilkvs Baked Red Potatoes

112%1118mg

Calcium

3.1%31mg

1118 mgvs31 mg

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

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Copper

66.7%0.6mg

NA mgvs0.6 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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50%4mg

Iron

30%2.4mg

4 mgvs2.4 mg

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

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34.6%145mg

Magnesium

23%97mg

145 mgvs97 mg

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

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Manganese

26%0.6mg

NA mgvs0.6 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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Phosphorus

35.5%248mg

NA mgvs248 mg

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

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33%1118mg

Potassium

55.3%1879mg

1118 mgvs1879 mg

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

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38%21μg

Selenium

21 μgvsNA μg

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

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21.2%318mg

Sodium

2.76%41.4mg

318 mgvs41.4 mg

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

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20.7%2.27mg

Zinc

12.5%1.38mg

2.27 mgvs1.38 mg

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

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23%847g

Water

7.15%264g

847 gvs264 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 SILK Unsweetened, soymilk vs Baked Red Potatoes:

SILK Unsweetened, soymilk has 11.1 times more Vitamin B2 and more Vitamin B12 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin C than SILK Unsweetened, soymilk.
Both SILK Unsweetened, soymilk and Baked Whole Red Potatoes have similar amounts of Vitamin B9 per 300 kcal.
Both SILK Unsweetened, soymilk as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for SILK Unsweetened, soymilk vs Baked Red Potatoes:

SILK Unsweetened, soymilk has 36 times more Calcium, 1.7 times more Iron, 1.5 times more Magnesium, 7.7 times more Sodium, 1.6 times more Zinc and 3.2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.7 times more Potassium than SILK Unsweetened, soymilk.

Comparison of macro-nutrients per 300 calories:

SILK Unsweetened, soymilk has 29 times more Fat, 13.6 times more Saturated Fat and 3.3 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.5 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than SILK Unsweetened, soymilk.
Both SILK Unsweetened, soymilk and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both SILK Unsweetened, soymilk as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

SILK Unsweetened, soymilkVS SILK Very Vanilla, soymilkBaked Red PotatoesVS SILK Very Vanilla, soymilkSILK Unsweetened, soymilkVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories SILK Unsweetened, soymilkVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - SILK Unsweetened, soymilk or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: