Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Baked White Potatoes

Weight per 500 calories

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

1471g

Baked White Potatoes

544g

Baked Whole White Potatoes have 2.7 times more energy per unit of mass than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D, which is average in comparison to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

31%

23%

46%

Baked White Potatoes

90%

500 kcal ▼

Macro Nutrients

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Baked White 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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13%12.5g

Fat

0.84%0.82g

12.5 gvs0.82 g

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

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3.6%1.15g

Saturated Fat

0.68%0.22g

1.15 gvs0.22 g

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

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Omega 3

5.1%0.082g

NA gvs0.082 g

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

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Omega 6

1.57%0.27g

NA gvs0.27 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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43.6%56.6g

Carbohydrate

88%115g

56.6 gvs115 g

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

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8.3%6.03g

Sugars

11.5%8.3g

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

6.03 gvs8.3 g

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

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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 .

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Glucose

%3.42g

NA gvs3.42 g

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

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Sucrose

%2.17g

NA gvs2.17 g

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

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23.2%8.82g

Fiber

30%11.4g

8.82 gvs11.4 g

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

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69%38.5g

Protein

20.4%11.4g

38.5 gvs11.4 g

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

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Vitamins

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Baked White Potatoes

Vitamin A

0.6%5.43μg

RAE, retinol activity equivalents

NA μgvs5.43 μg

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

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Vitamin B1

21.7%0.26mg

Thiamine

NA mgvs0.26 mg

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

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197%2.56mg

Vitamin B2

18%0.23mg

Riboflavin

2.56 mgvs0.23 mg

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

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Vitamin B3

52%8.3mg

Niacin, nicotinic acid, niacinamide

NA mgvs8.3 mg

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

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Vitamin B5

41.6%2.1mg

Pantothenic acid

NA mgvs2.1 mg

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

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Vitamin B6

88.2%1.15mg

Pyridoxine

NA mgvs1.15 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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25.7%103μg

Vitamin B9

51.6%207μg

Folates and Folic Acid

103 μgvs207 μg

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

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141%3.4μg

Vitamin B12

0%0μg

Cobalamin

3.4 μgvs0 μg

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

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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 .

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100%603IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

603 IUvs0 IU

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

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Vitamin E

1.45%0.22mg

Tocopherols and Tocotrienols

NA mgvs0.22 mg

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

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Vitamin K

12.2%14.7μg

Phytomenadione or phylloquinone

NA μgvs14.7 μg

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

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Minerals

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and Dvs Baked White Potatoes

181%1809mg

Calcium

5.43%54.3mg

1809 mgvs54.3 mg

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

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Copper

76.7%0.69mg

NA mgvs0.69 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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84.6%6.76mg

Iron

43.5%3.48mg

6.76 mgvs3.48 mg

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

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45.5%191mg

Magnesium

35%147mg

191 mgvs147 mg

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

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Manganese

44.7%1.03mg

NA mgvs1.03 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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216%1515mg

Phosphorus

58.2%408mg

1515 mgvs408 mg

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

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50.6%1721mg

Potassium

87%2957mg

1721 mgvs2957 mg

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

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Selenium

4.94%2.7μg

NA μgvs2.7 μg

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

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61.8%926mg

Sodium

2.54%38mg

926 mgvs38 mg

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

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13.4%1.47mg

Zinc

17.3%1.9mg

1.47 mgvs1.9 mg

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

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36.6%1353g

Water

11%410g

1353 gvs410 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 Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 10.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparing minerals per 500 calories for Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D vs Baked White Potatoes:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 33.3 times more Calcium, 1.9 times more Iron, 1.3 times more Magnesium, 3.7 times more Phosphorus, 24.4 times more Sodium and 3.3 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.7 times more Potassium and 1.3 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.

Comparison of macro-nutrients per 500 calories:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have 15.3 times more Fat and 3.4 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2 times more Carbohydrate, 1.4 times more Sugars and 1.3 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
Both Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DBaked White PotatoesVS Soymilk (All flavors), lowfat, with added calcium, vitamins A and DSoymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 500 calories Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and DVS Baked White Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: