Comparing Nutrients in 300 calories Soy CheeseVS Baked Red Potatoes

Weight per 300 calories

Soy Cheese

199g

Baked Red Potatoes

345g

Soy Cheese has 1.7 times more energy per 100g than Baked Red Potatoes. It has above average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 300 calories - Soy Cheese or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Baked Red Potatoes

10%

88%

300 kcal ▼

Macro Nutrients

Soy Cheesevs 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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16.6%16g

Fat

0.53%0.52g

16 gvs0.52 g

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

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7.28%2.33g

Saturated Fat

0.43%0.14g

2.33 gvs0.14 g

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

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67%1.07g

Omega 3

3.23%0.052g

1.07 gvs0.052 g

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

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47%8g

Omega 6

0.99%0.17g

8 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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10.5%13.7g

Carbohydrate

52%67.6g

13.7 gvs67.6 g

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

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4.4%3.18g

Sugars

6.8%4.93g

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

3.18 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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0%0g

Fiber

16.3%6.2g

0 gvs6.2 g

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

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44.3%25g

Protein

14%7.93g

25 gvs7.93 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Soy Cheesevs Baked Red Potatoes

0.44%3.97μg

Vitamin A

0.38%3.45μg

RAE, retinol activity equivalents

3.97 μgvs3.45 μg

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

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0%0mg

Vitamin B1

20.7%0.25mg

Thiamine

0 mgvs0.25 mg

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

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21.4%0.28mg

Vitamin B2

13.3%0.17mg

Riboflavin

0.28 mgvs0.17 mg

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

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6.2%0.99mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs5.5 mg

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

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4.6%0.23mg

Vitamin B5

23.5%1.18mg

Pantothenic acid

0.23 mgvs1.18 mg

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

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10.7%0.14mg

Vitamin B6

56.2%0.73mg

Pyridoxine

0.14 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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11%43.7μg

Vitamin B9

23.3%93μg

Folates and Folic Acid

43.7 μgvs93 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

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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7.95%1.2mg

Vitamin E

1.84%0.28mg

Tocopherols and Tocotrienols

1.2 mgvs0.28 mg

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

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7.6%9.14μg

Vitamin K

8.05%9.66μg

Phytomenadione or phylloquinone

9.14 μgvs9.66 μg

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

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Minerals

Soy Cheesevs Baked Red Potatoes

37.4%374mg

Calcium

3.1%31mg

374 mgvs31 mg

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

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84%0.75mg

Copper

66.7%0.6mg

0.75 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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139%11mg

Iron

30%2.4mg

11 mgvs2.4 mg

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

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108%453mg

Magnesium

23%97mg

453 mgvs97 mg

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

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76.8%1.77mg

Manganese

26%0.6mg

1.77 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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63%441mg

Phosphorus

35.5%248mg

441 mgvs248 mg

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

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11.6%395mg

Potassium

55.3%1879mg

395 mgvs1879 mg

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

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60.7%33.4μg

Selenium

33.4 μgvsNA μg

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

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2.65%39.7mg

Sodium

2.76%41.4mg

39.7 mgvs41.4 mg

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

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31%3.4mg

Zinc

12.5%1.38mg

3.4 mgvs1.38 mg

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

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3.8%141g

Water

7.15%264g

141 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 Soy Cheese vs Baked Red Potatoes:

Soybean, curd cheese has 1.6 times more Vitamin B2 and 4.3 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain more Vitamin B1, 5.5 times more Vitamin B3, 5.1 times more Vitamin B5, 5.3 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
Both Soybean, curd cheese and Baked Whole Red Potatoes have similar amounts of Vitamin K per 300 kcal.
Both Soybean, curd cheese as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Soy Cheese vs Baked Red Potatoes:

Soybean, curd cheese has 12 times more Calcium, 1.3 times more Copper, 4.6 times more Iron, 4.7 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus and 2.5 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.8 times more Potassium and 1.9 times more Water than Soybean, curd cheese.

Comparison of macro-nutrients per 300 calories:

Soybean, curd cheese has 31.1 times more Fat, 16.9 times more Saturated Fat, 20.7 times more Omega 3, 47.4 times more Omega 6 and 3.1 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 4.9 times more Carbohydrate, 1.6 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Baked Whole Red Potatoes have similar amounts of Energy per 300 kcal.
Both Soybean, curd cheese as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soy CheeseVS Canned PotatoesBaked Red PotatoesVS Canned PotatoesSoy CheeseVS 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 Soy CheeseVS Baked Red Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Soy Cheese or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: