Comparing Nutrients in 100 calories Enhanced SoymilkVS Baked White Potatoes

Weight per 100 calories

Enhanced Soymilk

222g

Baked White Potatoes

109g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Enhanced Soymilk, which is average in comparison to other foods. Enhanced Soymilk having low energy density.

Which food has more nutrients per 100 calories - Enhanced Soymilk or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Enhanced Soymilk

27%

41%

32%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Enhanced Soymilkvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Legumes rich in Energy

4.56%4.42g

Fat

0.17%0.16g

4.42 gvs0.16 g

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

Find Legumes rich in Fat

1.43%0.46g

Saturated Fat

0.14%0.043g

0.46 gvs0.043 g

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

Find Legumes rich in Saturated Fat

Omega 3

1%0.016g

NA gvs0.016 g

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

Find Legumes rich in Omega 3

Omega 6

0.31%0.053g

NA gvs0.053 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

5.9%7.67g

Carbohydrate

17.6%23g

7.67 gvs23 g

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

Find Legumes rich in Carbohydrate

7.75%5.62g

Sugars

2.3%1.66g

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

5.62 gvs1.66 g

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

Find Legumes rich in Sugars

Fructose

0.54%0.39g

≤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 gvs0.39 g

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

Find Legumes rich in Fructose

Glucose

%0.68g

NA gvs0.68 g

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

Find Legumes rich in Glucose

Sucrose

%0.43g

NA gvs0.43 g

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

Find Legumes rich in Sucrose

2.34%0.89g

Fiber

6%2.3g

0.89 gvs2.3 g

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

Find Legumes rich in Fiber

11.7%6.53g

Protein

4.08%2.3g

6.53 gvs2.3 g

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

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Enhanced Soymilkvs Baked White Potatoes

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

NA μgvs1.1 μg

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

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A

11.5%0.14mg

Vitamin B1

4.35%0.052mg

Thiamine

0.14 mgvs0.052 mg

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

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1

34%0.44mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.44 mgvs0.047 mg

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

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2

45.7%7.3mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs1.66 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

Vitamin B5

8.33%0.42mg

Pantothenic acid

NA mgvs0.42 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

40%0.52mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.52 mgvs0.23 mg

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

Find Legumes rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7

17.8%71μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

71 μgvs41.3 μg

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

Find Legumes rich in Vitamin B9

100%2.4μg

Vitamin B12

0%0μg

Cobalamin

2.4 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

17.8%16mg

Vitamin C

15.2%13.7mg

Ascorbic acid

16 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C

17.4%104IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

104 IUvs0 IU

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

Find Legumes rich in Vitamin D Buy Vegan Vitamin D

37.3%5.6mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

5.6 mgvs0.043 mg

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

Find Legumes rich in Vitamin E

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

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

Find Legumes rich in Vitamin K

Minerals

Enhanced Soymilkvs Baked White Potatoes

31%311mg

Calcium

1.1%11mg

311 mgvs11 mg

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

Find Legumes rich in Calcium

30.4%0.27mg

Copper

15.3%0.14mg

0.27 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper

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 .

Find Legumes rich in Fluoride

13.6%1.1mg

Iron

8.7%0.7mg

1.1 mgvs0.7 mg

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

Find Legumes rich in Iron

Magnesium

7%29.3mg

NA mgvs29.3 mg

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

Find Legumes rich in Magnesium

Manganese

8.93%0.21mg

NA mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese

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 .

Find Legumes rich in Molybdenum

Phosphorus

11.6%81.5mg

NA mgvs81.5 mg

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

Find Legumes rich in Phosphorus

9.2%313mg

Potassium

17.4%591mg

313 mgvs591 mg

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

Find Legumes rich in Potassium

9.3%5.1μg

Selenium

0.99%0.54μg

5.1 μgvs0.54 μg

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

Find Legumes rich in Selenium

7.4%111mg

Sodium

0.51%7.6mg

111 mgvs7.6 mg

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

Find Legumes rich in Sodium

4.85%0.53mg

Zinc

3.46%0.38mg

0.53 mgvs0.38 mg

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

Find Legumes rich in Zinc

5.46%202g

Water

2.2%82g

202 gvs82 g

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

Find Legumes rich in Water

Lets compare vitamin content per 100 calories of Enhanced Soymilk vs Baked White Potatoes:

Enhanced Soymilk has 2.6 times more Vitamin B1, 9.5 times more Vitamin B2, 4.4 times more Vitamin B3, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin B12, more Vitamin D and 128.8 times more Vitamin E than Baked Whole White Potatoes.
Both Enhanced Soymilk and Baked Whole White Potatoes have similar amounts of Vitamin C per 100 kcal.

Comparing minerals per 100 calories for Enhanced Soymilk vs Baked White Potatoes:

Enhanced Soymilk has 28.6 times more Calcium, 2 times more Copper, 1.6 times more Iron, 9.4 times more Selenium, 14.6 times more Sodium, 1.4 times more Zinc and 2.5 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.9 times more Potassium than Enhanced Soymilk.

Comparison of macro-nutrients per 100 calories:

Enhanced Soymilk has 27.1 times more Fat, 10.5 times more Saturated Fat, 3.4 times more Sugars and 2.9 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Carbohydrate and 2.6 times more Fiber than Enhanced Soymilk.
Both Enhanced Soymilk and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Enhanced Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enhanced SoymilkVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DBaked White PotatoesVS Soymilk, original and vanilla, light, with added calcium, vitamins A and DEnhanced SoymilkVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Enhanced SoymilkVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Enhanced Soymilk or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: