Comparing Nutrients in 300 calories Low-fat Soy FlourVS Baked White Potatoes

Weight per 300 calories

Low-fat Soy Flour

80.6g

Baked White Potatoes

326g

Low-fat Soy Flour has 4 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Low-fat Soy Flour or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Low-fat Soy Flour

50%

20%

30%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Low-fat Soy Flourvs Baked White 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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7.4%7.18g

Fat

0.5%0.49g

7.18 gvs0.49 g

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

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3.25%1.04g

Saturated Fat

0.41%0.13g

1.04 gvs0.13 g

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

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28%0.45g

Omega 3

3.06%0.049g

0.45 gvs0.049 g

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

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17.4%2.95g

Omega 6

0.94%0.16g

2.95 gvs0.16 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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19%24.7g

Carbohydrate

53%68.7g

24.7 gvs68.7 g

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

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10.4%7.52g

Sugars

6.9%5g

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

7.52 gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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34%13g

Fiber

18%6.85g

13 gvs6.85 g

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

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71.7%40g

Protein

12.2%6.85g

40 gvs6.85 g

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

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Vitamins

Low-fat Soy Flourvs Baked White Potatoes

0.18%1.6μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

1.6 μgvs3.26 μg

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

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73%0.88mg

Vitamin B1

13%0.16mg

Thiamine

0.88 mgvs0.16 mg

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

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17.4%0.23mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.23 mgvs0.14 mg

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

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15%2.38mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.38 mgvs5 mg

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

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25%1.25mg

Vitamin B5

25%1.25mg

Pantothenic acid

1.25 mgvs1.25 mg

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

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65%0.85mg

Vitamin B6

53%0.69mg

Pyridoxine

0.85 mgvs0.69 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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58.3%233μg

Vitamin B9

31%124μg

Folates and Folic Acid

233 μgvs124 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 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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2.96%0.44mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.44 mgvs0.13 mg

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

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2.62%3.15μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

3.15 μgvs8.8 μg

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

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Minerals

Low-fat Soy Flourvs Baked White Potatoes

23%230mg

Calcium

3.26%32.6mg

230 mgvs32.6 mg

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

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143%1.3mg

Copper

46%0.41mg

1.3 mgvs0.41 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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82.7%6.6mg

Iron

26%2.1mg

6.6 mgvs2.1 mg

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

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54.7%230mg

Magnesium

21%88mg

230 mgvs88 mg

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

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110%2.54mg

Manganese

26.8%0.62mg

2.54 mgvs0.62 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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77.8%544mg

Phosphorus

35%245mg

544 mgvs245 mg

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

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49.6%1685mg

Potassium

52%1774mg

1685 mgvs1774 mg

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

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86.4%47.5μg

Selenium

2.96%1.63μg

47.5 μgvs1.63 μg

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

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0.48%7.26mg

Sodium

1.52%23mg

7.26 mgvs23 mg

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

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30%3.3mg

Zinc

10.4%1.14mg

3.3 mgvs1.14 mg

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

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0.1%3.7g

Water

6.65%246g

3.7 gvs246 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 Low-fat Soy Flour vs Baked White Potatoes:

Low-fat Soy Flour has 5.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, more Vitamin C and 2.8 times more Vitamin K than Low-fat Soy Flour.
Both Low-fat Soy Flour and Baked Whole White Potatoes have similar amounts of Vitamin B5 per 300 kcal.
Both Low-fat Soy Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Low-fat Soy Flour vs Baked White Potatoes:

Low-fat Soy Flour has 7 times more Calcium, 3.1 times more Copper, 3.2 times more Iron, 2.6 times more Magnesium, 4.1 times more Manganese, 2.2 times more Phosphorus, 29.1 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 66.2 times more Water than Low-fat Soy Flour.
Both Low-fat Soy Flour and Baked Whole White Potatoes have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Low-fat Soy Flour has 14.7 times more Fat, 8 times more Saturated Fat, 9.2 times more Omega 3, 18.5 times more Omega 6, 1.5 times more Sugars, 1.9 times more Fiber and 5.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.8 times more Carbohydrate than Low-fat Soy Flour.
Both Low-fat Soy Flour and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Low-fat Soy Flour as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Low-fat Soy FlourVS Defatted Soy MealBaked White PotatoesVS Defatted Soy MealLow-fat Soy FlourVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Low-fat Soy FlourVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Low-fat Soy Flour or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: