Comparing Nutrients in 300 calories Soy CheeseVS Baked White Potatoes

Weight per 300 calories

Soy Cheese

199g

Baked White Potatoes

326g

Soy Cheese has 1.6 times more energy per 100g than Baked White Potatoes. It has above average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Soy Cheese

33%

48%

19%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Soy Cheesevs 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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16.6%16g

Fat

0.5%0.49g

16 gvs0.49 g

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

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7.28%2.33g

Saturated Fat

0.41%0.13g

2.33 gvs0.13 g

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

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67%1.07g

Omega 3

3.06%0.049g

1.07 gvs0.049 g

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

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47%8g

Omega 6

0.94%0.16g

8 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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10.5%13.7g

Carbohydrate

53%68.7g

13.7 gvs68.7 g

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

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4.4%3.18g

Sugars

6.9%5g

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

3.18 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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0%0g

Fiber

18%6.85g

0 gvs6.85 g

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

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44.3%25g

Protein

12.2%6.85g

25 gvs6.85 g

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

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Vitamins

Soy Cheesevs Baked White Potatoes

0.44%3.97μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

3.97 μgvs3.26 μg

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

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0%0mg

Vitamin B1

13%0.16mg

Thiamine

0 mgvs0.16 mg

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

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21.4%0.28mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.28 mgvs0.14 mg

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

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6.2%0.99mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

0.99 mgvs5 mg

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

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4.6%0.23mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.23 mgvs1.25 mg

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

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10.7%0.14mg

Vitamin B6

53%0.69mg

Pyridoxine

0.14 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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11%43.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

43.7 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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7.95%1.2mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

1.2 mgvs0.13 mg

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

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7.6%9.14μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

9.14 μgvs8.8 μg

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

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Minerals

Soy Cheesevs Baked White Potatoes

37.4%374mg

Calcium

3.26%32.6mg

374 mgvs32.6 mg

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

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84%0.75mg

Copper

46%0.41mg

0.75 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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139%11mg

Iron

26%2.1mg

11 mgvs2.1 mg

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

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108%453mg

Magnesium

21%88mg

453 mgvs88 mg

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

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76.8%1.77mg

Manganese

26.8%0.62mg

1.77 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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63%441mg

Phosphorus

35%245mg

441 mgvs245 mg

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

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11.6%395mg

Potassium

52%1774mg

395 mgvs1774 mg

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

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60.7%33.4μg

Selenium

2.96%1.63μg

33.4 μgvs1.63 μg

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

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2.65%39.7mg

Sodium

1.52%23mg

39.7 mgvs23 mg

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

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31%3.4mg

Zinc

10.4%1.14mg

3.4 mgvs1.14 mg

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

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3.8%141g

Water

6.65%246g

141 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 Soy Cheese vs Baked White Potatoes:

Soybean, curd cheese has 2 times more Vitamin B2 and 9.1 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain more Vitamin B1, 5 times more Vitamin B3, 5.4 times more Vitamin B5, 4.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin C than Soybean, curd cheese.
Both Soybean, curd cheese and Baked Whole White Potatoes have similar amounts of Vitamin K per 300 kcal.
Both Soybean, curd cheese as well as Baked Whole White 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 White Potatoes:

Soybean, curd cheese has 11.5 times more Calcium, 1.8 times more Copper, 5.3 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 20.5 times more Selenium and 3 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.5 times more Potassium and 1.7 times more Water than Soybean, curd cheese.

Comparison of macro-nutrients per 300 calories:

Soybean, curd cheese has 32.9 times more Fat, 17.9 times more Saturated Fat, 21.9 times more Omega 3, 50.1 times more Omega 6 and 3.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 5 times more Carbohydrate, 1.6 times more Sugars and more Fiber than Soybean, curd cheese.
Both Soybean, curd cheese and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Soybean, curd cheese as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Soy CheeseVS Baked White Potatoes

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: