Comparing Nutrients in 300 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Baked White Potatoes

Weight per 300 calories

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

682g

Baked White Potatoes

326g

Baked Whole White Potatoes have 2.1 times more energy per unit of mass than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 300 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

22%

77%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Soymilk, chocolate, nonfat, with added calcium, vitamins A and Dvs 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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0.28%0.27g

Fat

0.5%0.49g

0.27 gvs0.49 g

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

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0%0g

Saturated Fat

0.41%0.13g

0 gvs0.13 g

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

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1.7%0.027g

Omega 3

3.06%0.049g

0.027 gvs0.049 g

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

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1.3%0.22g

Omega 6

0.94%0.16g

0.22 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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44.6%58g

Carbohydrate

53%68.7g

58 gvs68.7 g

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

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34.3%25g

Sugars

6.9%5g

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

25 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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3.6%1.36g

Fiber

18%6.85g

1.36 gvs6.85 g

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

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30%17g

Protein

12.2%6.85g

17 gvs6.85 g

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

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Vitamins

Soymilk, chocolate, nonfat, with added calcium, vitamins A and Dvs Baked White Potatoes

46.2%416μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

416 μgvs3.26 μg

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

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21%0.25mg

Vitamin B1

13%0.16mg

Thiamine

0.25 mgvs0.16 mg

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

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91%1.2mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.2 mgvs0.14 mg

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

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22%3.5mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

3.5 mgvs5 mg

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

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Vitamin B5

25%1.25mg

Pantothenic acid

NA mgvs1.25 mg

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

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19.4%0.25mg

Vitamin B6

53%0.69mg

Pyridoxine

0.25 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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12%47.7μg

Vitamin B9

31%124μg

Folates and Folic Acid

47.7 μgvs124 μg

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

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65.3%1.57μg

Vitamin B12

0%0μg

Cobalamin

1.57 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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46.6%280IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

280 IUvs0 IU

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

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5.9%0.89mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.89 mgvs0.13 mg

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

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20.5%24.5μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

24.5 μgvs8.8 μg

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

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Minerals

Soymilk, chocolate, nonfat, with added calcium, vitamins A and Dvs Baked White Potatoes

79%791mg

Calcium

3.26%32.6mg

791 mgvs32.6 mg

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

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151%1.36mg

Copper

46%0.41mg

1.36 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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30%2.4mg

Iron

26%2.1mg

2.4 mgvs2.1 mg

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

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16.2%68mg

Magnesium

21%88mg

68 mgvs88 mg

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

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Manganese

26.8%0.62mg

NA 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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84.7%593mg

Phosphorus

35%245mg

593 mgvs245 mg

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

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21%716mg

Potassium

52%1774mg

716 mgvs1774 mg

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

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21%11.6μg

Selenium

2.96%1.63μg

11.6 μgvs1.63 μg

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

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26%389mg

Sodium

1.52%23mg

389 mgvs23 mg

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

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6.2%0.68mg

Zinc

10.4%1.14mg

0.68 mgvs1.14 mg

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

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16.3%603g

Water

6.65%246g

603 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 Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Baked White Potatoes:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 127.5 times more Vitamin A, 1.6 times more Vitamin B1, 8.5 times more Vitamin B2, more Vitamin B12, more Vitamin D, 6.8 times more Vitamin E and 2.8 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Vitamin B3, 2.7 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.

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

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 24.3 times more Calcium, 3.3 times more Copper, 2.4 times more Phosphorus, 7.1 times more Selenium, 17 times more Sodium and 2.4 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Magnesium, 2.5 times more Potassium and 1.7 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5 times more Sugars and 2.5 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.8 times more Omega 3 and 5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS SILK Plain, soymilkBaked White PotatoesVS SILK Plain, soymilkSoymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and DVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: