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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
9%
1%
90%

Vitamins

100 kcalRDA for Men 19-30 years
Soy CheeseBaked White Potatoes
Vitamin A
0.15%
0.12%
1.325 μg1.087 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
0%
4.33%
0 mg0.052 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
7.15%
3.6%
0.093 mg0.047 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
2.07%
10%
0.331 mg1.661 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.54%
17.6%
0.046 mg0.229 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
15%
0 mg13.696 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
2.65%
0.29%
0.397 mg0.043 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
2.54%
2.45%
3.046 μg2.935 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
3.64%
10%
14.57 μg41.304 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcalRDA for Men 19-30 years
Soy CheeseBaked White Potatoes
Calcium
12%
1.1%
124.503 mg10.87 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
28%
15%
0.252 mg0.138 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
46%
8.7%
3.709 mg0.696 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
37.7%
7.34%
150.993 mg29.348 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
25.6%
8.9%
0.589 mg0.205 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
21%
11.6%
147.02 mg81.522 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.8%
12.6%
131.788 mg591.304 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
20%
0.99%
11.126 μg0.543 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.88%
0.51%
13.245 mg7.609 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10%
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 kcalRDA for Men 19-30 years
Soy CheeseBaked White Potatoes
Fat
5.53%
0.17%
5.364 g0.163 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
14.8%
4.08%
8.278 g2.283 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
3.5%
17.6%
4.57 g22.913 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.46%
2.3%
1.06 g1.663 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
0%
6%
0 g2.283 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.43%
0.13%
0.776 g0.043 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
22%
1%
0.358 g0.016 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
15.7%
0.31%
2.67 g0.053 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.27%
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.