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Comparing Nutrients in 500 calories Soy CheeseVS Baked White Potatoes

Weight per 500 calories

Soy Cheese
331g
Baked White Potatoes
544g

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 500 calories - Soy Cheese or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Soy Cheese
33%
48%
19%
Baked White Potatoes
9%
1%
90%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
27.7%27g
Fat
0.84%0.82g
27 gvs0.82 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
12%3.9g
Saturated Fat
0.68%0.22g
3.9 gvs0.22 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
112%1.8g
Omega 3
5.1%0.082g
1.8 gvs0.082 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
78.5%13.4g
Omega 6
1.57%0.27g
13.4 gvs0.27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
17.6%23g
Carbohydrate
88%115g
23 gvs115 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
7.3%5.3g
Sugars
11.5%8.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
5.3 gvs8.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
2.7%1.96g
≤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 gvs1.96 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%3.42g
NA gvs3.42 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%2.17g
NA gvs2.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
0%0g
Fiber
30%11.4g
0 gvs11.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
74%41.4g
Protein
20.4%11.4g
41.4 gvs11.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0.74%6.62μg
Vitamin A
0.6%5.43μg
RAE, retinol activity equivalents
6.62 μgvs5.43 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
0%0mg
Vitamin B1
21.7%0.26mg
Thiamine
0 mgvs0.26 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
35.7%0.46mg
Vitamin B2
18%0.23mg
Riboflavin
0.46 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
10.3%1.66mg
Vitamin B3
52%8.3mg
Niacin, nicotinic acid, niacinamide
1.66 mgvs8.3 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
7.7%0.38mg
Vitamin B5
41.6%2.1mg
Pantothenic acid
0.38 mgvs2.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
18%0.23mg
Vitamin B6
88.2%1.15mg
Pyridoxine
0.23 mgvs1.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
18.2%73μg
Vitamin B9
51.6%207μg
Folates and Folic Acid
73 μgvs207 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
76%68.5mg
Ascorbic acid
0 mgvs68.5 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
13.2%2mg
Vitamin E
1.45%0.22mg
Tocopherols and Tocotrienols
2 mgvs0.22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
12.7%15.2μg
Vitamin K
12.2%14.7μg
Phytomenadione or phylloquinone
15.2 μgvs14.7 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

62.3%623mg
Calcium
5.43%54.3mg
623 mgvs54.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
140%1.26mg
Copper
76.7%0.69mg
1.26 mgvs0.69 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
232%18.5mg
Iron
43.5%3.48mg
18.5 mgvs3.48 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
180%755mg
Magnesium
35%147mg
755 mgvs147 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
128%2.94mg
Manganese
44.7%1.03mg
2.94 mgvs1.03 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
105%735mg
Phosphorus
58.2%408mg
735 mgvs408 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
19.4%659mg
Potassium
87%2957mg
659 mgvs2957 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
101%55.6μg
Selenium
4.94%2.7μg
55.6 μgvs2.7 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
4.4%66.2mg
Sodium
2.54%38mg
66.2 mgvs38 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
51.8%5.7mg
Zinc
17.3%1.9mg
5.7 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
6.35%235g
Water
11%410g
235 gvs410 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 500 calories of Soy Cheese vs Baked White Potatoes:
Comparing minerals per 500 calories for Soy Cheese vs Baked White Potatoes:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: