Comparing Nutrients in 300 calories Chocolate SoymilkVS Baked White Potatoes

Weight per 300 calories

Chocolate Soymilk

476g

Baked White Potatoes

326g

Baked Whole White Potatoes have 1.5 times more energy per unit of mass than Unfortified Chocolate Soymilk, which is average in comparison to other foods. Chocolate Soymilk having low energy density.

Which food has more nutrients per 300 calories - Chocolate Soymilk or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Chocolate Soymilkvs 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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7.5%7.3g

Fat

0.5%0.49g

7.3 gvs0.49 g

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

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3.57%1.14g

Saturated Fat

0.41%0.13g

1.14 gvs0.13 g

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

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22.3%0.36g

Omega 3

3.06%0.049g

0.36 gvs0.049 g

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

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16.4%2.8g

Omega 6

0.94%0.16g

2.8 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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36.4%47.4g

Carbohydrate

53%68.7g

47.4 gvs68.7 g

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

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51.6%37.4g

Sugars

6.9%5g

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

37.4 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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5%1.9g

Fiber

18%6.85g

1.9 gvs6.85 g

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

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19.2%10.8g

Protein

12.2%6.85g

10.8 gvs6.85 g

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

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Vitamins

Chocolate Soymilkvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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8.73%0.1mg

Vitamin B1

13%0.16mg

Thiamine

0.1 mgvs0.16 mg

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

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96%1.25mg

Vitamin B2

10.8%0.14mg

Riboflavin

1.25 mgvs0.14 mg

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

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15.3%2.44mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

2.44 mgvs5 mg

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

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8.48%0.42mg

Vitamin B5

25%1.25mg

Pantothenic acid

0.42 mgvs1.25 mg

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

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28.2%0.37mg

Vitamin B6

53%0.69mg

Pyridoxine

0.37 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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13%52.4μg

Vitamin B9

31%124μg

Folates and Folic Acid

52.4 μgvs124 μg

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

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139%3.33μg

Vitamin B12

0%0μg

Cobalamin

3.33 μgvs0 μg

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

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9%8.1mg

Vitamin C

45.7%41mg

Ascorbic acid

8.1 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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0.32%0.048mg

Vitamin E

0.87%0.13mg

Tocopherols and Tocotrienols

0.048 mgvs0.13 mg

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

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12%14.3μg

Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

14.3 μgvs8.8 μg

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

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Minerals

Chocolate Soymilkvs Baked White Potatoes

12%119mg

Calcium

3.26%32.6mg

119 mgvs32.6 mg

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

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109%0.98mg

Copper

46%0.41mg

0.98 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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28.6%2.3mg

Iron

26%2.1mg

2.3 mgvs2.1 mg

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

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17%71.4mg

Magnesium

21%88mg

71.4 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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34.7%243mg

Phosphorus

35%245mg

243 mgvs245 mg

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

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20%681mg

Potassium

52%1774mg

681 mgvs1774 mg

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

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41.6%23μg

Selenium

2.96%1.63μg

23 μgvs1.63 μg

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

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17%252mg

Sodium

1.52%23mg

252 mgvs23 mg

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

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14.7%1.6mg

Zinc

10.4%1.14mg

1.6 mgvs1.14 mg

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

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11%408g

Water

6.65%246g

408 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 Chocolate Soymilk vs Baked White Potatoes:

Unfortified Chocolate Soymilk has 8.9 times more Vitamin B2, more Vitamin B12 and 1.6 times more Vitamin K than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Vitamin B1, 2 times more Vitamin B3, 2.9 times more Vitamin B5, 1.9 times more Vitamin B6, 2.4 times more Vitamin B9 and 5.1 times more Vitamin C than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Chocolate Soymilk vs Baked White Potatoes:

Unfortified Chocolate Soymilk has 3.7 times more Calcium, 2.4 times more Copper, 14 times more Selenium, 11.1 times more Sodium, 1.4 times more Zinc and 1.7 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.6 times more Potassium than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Unfortified Chocolate Soymilk has 14.9 times more Fat, 8.8 times more Saturated Fat, 7.3 times more Omega 3, 17.4 times more Omega 6, 7.5 times more Sugars and 1.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.5 times more Carbohydrate and 3.6 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Energy per 300 kcal.
Both Unfortified Chocolate Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Chocolate SoymilkVS Peanut ButterBaked White PotatoesVS Peanut ButterChocolate SoymilkVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Chocolate SoymilkVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Chocolate Soymilk or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: