Comparing Nutrients in 500 calories Chocolate SoymilkVS Baked Red Potatoes

Weight per 500 calories

Chocolate Soymilk

794g

Baked Red Potatoes

575g

Baked Whole Red Potatoes have 1.4 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 500 calories - Chocolate Soymilk or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Chocolate Soymilk

14%

22%

64%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Chocolate Soymilkvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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12.5%12g

Fat

0.89%0.86g

12 gvs0.86 g

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

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5.95%1.9g

Saturated Fat

0.72%0.23g

1.9 gvs0.23 g

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

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37.2%0.6g

Omega 3

5.4%0.086g

0.6 gvs0.086 g

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

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27.3%4.63g

Omega 6

1.66%0.28g

4.63 gvs0.28 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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60.7%79g

Carbohydrate

86.6%113g

79 gvs113 g

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

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86%62.4g

Sugars

11.3%8.2g

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

62.4 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

3.5%2.53g

≤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 gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%3.16g

NA gvs3.16 g

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

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Sucrose

%2.6g

NA gvs2.6 g

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

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8.35%3.17g

Fiber

27.2%10.3g

3.17 gvs10.3 g

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

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32%18g

Protein

23.6%13.2g

18 gvs13.2 g

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

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Vitamins

Chocolate Soymilkvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

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

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14.6%0.17mg

Vitamin B1

34.5%0.41mg

Thiamine

0.17 mgvs0.41 mg

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

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160%2.08mg

Vitamin B2

22%0.29mg

Riboflavin

2.08 mgvs0.29 mg

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

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25.4%4.07mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

4.07 mgvs9.17 mg

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

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14%0.71mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.71 mgvs1.96 mg

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

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47%0.61mg

Vitamin B6

94%1.2mg

Pyridoxine

0.61 mgvs1.2 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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22%87.3μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

87.3 μgvs155 μg

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

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231%5.56μg

Vitamin B12

0%0μg

Cobalamin

5.56 μgvs0 μg

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

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15%13.5mg

Vitamin C

80.5%72.4mg

Ascorbic acid

13.5 mgvs72.4 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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0.53%0.079mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

0.079 mgvs0.46 mg

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

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20%24μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

24 μgvs16 μg

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

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Minerals

Chocolate Soymilkvs Baked Red Potatoes

20%198mg

Calcium

5.17%51.7mg

198 mgvs51.7 mg

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

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182%1.63mg

Copper

111%1mg

1.63 mgvs1 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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47.6%3.8mg

Iron

50.3%4.02mg

3.8 mgvs4.02 mg

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

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28.3%119mg

Magnesium

38.3%161mg

119 mgvs161 mg

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

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Manganese

43.2%0.99mg

NA mgvs0.99 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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58%405mg

Phosphorus

59%414mg

405 mgvs414 mg

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

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33.4%1135mg

Potassium

92%3132mg

1135 mgvs3132 mg

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

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69.3%38μg

Selenium

38 μgvsNA μg

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

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28%421mg

Sodium

4.6%69mg

421 mgvs69 mg

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

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24.5%2.7mg

Zinc

21%2.3mg

2.7 mgvs2.3 mg

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

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18.4%679g

Water

12%441g

679 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Chocolate Soymilk vs Baked Red Potatoes:

Unfortified Chocolate Soymilk has 7.2 times more Vitamin B2, more Vitamin B12 and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and 5.4 times more Vitamin C than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Chocolate Soymilk vs Baked Red Potatoes:

Unfortified Chocolate Soymilk has 3.8 times more Calcium, 1.6 times more Copper, 6.1 times more Sodium and 1.5 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Magnesium and 2.8 times more Potassium than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Baked Whole Red Potatoes have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Unfortified Chocolate Soymilk has 14.1 times more Fat, 8.3 times more Saturated Fat, 6.9 times more Omega 3, 16.5 times more Omega 6, 7.6 times more Sugars and 1.4 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate and 3.3 times more Fiber than Unfortified Chocolate Soymilk.
Both Unfortified Chocolate Soymilk and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Unfortified Chocolate Soymilk as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chocolate SoymilkVS Peanut ButterBaked Red PotatoesVS Peanut ButterChocolate SoymilkVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Chocolate SoymilkVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Chocolate Soymilk or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: