Compare Nutrients in 100 calories Soy CheeseVS Baked White Potatoes

Weight per 100 calories

Soy Cheese

66g

Baked White Potatoes

109g

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 100 calories - Soy Cheese or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs

Soy Cheese

33%

48%

19%

Baked White Potatoes

90%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼

Soy Cheese Baked White Potatoes

Vitamin A

0.12%

1.325 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years

Thiamine

4.33%

0 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years

Vitamin B2

3.6%

0.093 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years

Vitamin B3

10%

0.331 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years

Vitamin B6

17.6%

0.046 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years

Vitamin B12

0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years

Vitamin C

15%

0 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years

Vitamin D

0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years

Vitamin E

0.29%

0.397 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years

Vitamin K

2.45%

3.046 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years

Folate

10%

14.57 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼

Soy Cheese Baked White Potatoes

Calcium

1.1%

124.503 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years

Copper

15%

0.252 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years

Iron

8.7%

3.709 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years

Magnesium

7.34%

150.993 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years

Manganese

8.9%

0.589 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years

Phosphorus

11.6%

147.02 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years

Potassium

17%

131.788 mg591.304 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years

Selenium

0.99%

11.126 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years

Sodium

0.51%

13.245 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years

Zinc

3.45%

1.139 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Soy Cheese vs Baked White Potatoes:
Soybean, curd cheese has 2 times more Vitamin B2 and 9.2 times more Vitamin E than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5 times more Vitamin B3, 5 times more Vitamin B6 and 2.8 times more Folate than Soybean, curd cheese. Both Soybean, curd cheese and Baked Whole White Potatoes have similar amounts of Vitamin K per 100 kcal.Both Soybean, curd cheese as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 kcal.

Comparing minerals per 100 calories for Soy Cheese vs Baked White Potatoes:
Soybean, curd cheese has 11.5 times more Calcium, 1.8 times more Copper, 5.3 times more Iron, 5.1 times more Magnesium, 2.9 times more Manganese, 1.8 times more Phosphorus, 20.5 times more Selenium and 3 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.5 times more Potassium than Soybean, curd cheese.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼

Soy Cheese Baked White Potatoes

Energy

3.45%

100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years

Fat

0.17%

5.364 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years

Protein

4.08%

8.278 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years

Carbohydrate

17.6%

4.57 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years

Sugars

2.3%

1.06 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years

Fiber

0 g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years

Cholesterol

0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years

Saturated Fat

0.13%

0.776 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years

Omega 3

0.358 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years

Omega 6

0.31%

2.67 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years

Water

2.2%

46.954 g81.989 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Soybean, curd cheese has 32.9 times more Fat, 3.6 times more Protein, 18 times more Saturated Fat, 22.4 times more Omega 3 and 50.4 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 5 times more Carbohydrate, 1.6 times more Sugars and 1.7 times more Water than Soybean, curd cheese. Both Soybean, curd cheese and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.

Compare more foods per 100 kcal:

Soy Cheese VS Canned Potatoes Baked White Potatoes VS Canned Potatoes Soy Cheese VS Baked Red Potatoes Baked White Potatoes VS Baked Red Potatoes