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Compare Nutrients in 100 calories Chocolate SoymilkVS Baked White Potatoes

Weight per 100 calories

Chocolate Soymilk
159g
Baked White Potatoes
109g

Baked Whole White Potatoes have 1.5 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 100 calories - Chocolate Soymilk or Baked White Potatoes?

Macros Ratio

ProteinsFatsCarbs

Chocolate Soymilk
14%
22%
64%
Baked White Potatoes
9%
1%
90%

Vitamins

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBaked White Potatoes
Vitamin A
0%
0.12%
0 μg1.1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
2.5%
4.17%
0.03 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
32%
3.85%
0.42 mg0.05 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.06%
10%
0.81 mg1.66 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.23%
17.7%
0.12 mg0.23 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
46%
0%
1.1 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
3%
15%
2.7 mg13.7 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
0.13%
0.27%
0.02 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
3.97%
2.44%
4.76 μg2.93 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
4.25%
10%
17 μg41 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBaked White Potatoes
Calcium
3.97%
1.1%
39.7 mg11 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
36.7%
15.6%
0.33 mg0.14 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
9.5%
8.75%
0.76 mg0.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
6%
7.25%
24 mg29 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
NA
9.13%
NA mg0.21 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
11.6%
11.6%
81 mg81.5 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
6.68%
17%
227 mg591 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
14%
0.98%
7.6 μg0.54 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
5.6%
0.51%
84 mg7.6 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
4.9%
3.45%
0.54 mg0.38 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 calories of Chocolate Soymilk vs Baked White Potatoes:
Unfortified Chocolate Soymilk has 8.4 times more Vitamin B2 and 1.6 times more Vitamin K than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.7 times more Thiamine, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 5.1 times more Vitamin C and 2.4 times more Folate than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Chocolate Soymilk vs Baked White Potatoes:
Unfortified Chocolate Soymilk has 3.6 times more Calcium, 2.4 times more Copper, 14.1 times more Selenium, 11.1 times more Sodium and 1.4 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.6 times more Potassium than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Iron, Magnesium and Phosphorus per 100 kcal.

Macro Nutrients

100 kcal ▼RDA for Men 19-30 years ▼
Chocolate SoymilkBaked White Potatoes
Energy
3.45%
3.45%
100 kcal100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
2.5%
0.16%
2.43 g0.16 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
6.43%
4.1%
3.6 g2.3 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
12%
17.7%
15.8 g23 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
16.6%
2.3%
12 g1.66 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
1.66%
6.05%
0.63 g2.3 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
1.2%
0.13%
0.38 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.5%
1.25%
0.12 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
5.47%
0.29%
0.93 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
3.68%
2.2%
136 g82 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 calories:
Unfortified Chocolate Soymilk has 15.2 times more Fat, 1.6 times more Protein, 7.2 times more Sugars, 9.5 times more Saturated Fat, 6 times more Omega 3, 18.6 times more Omega 6 and 1.7 times more Water than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.5 times more Carbohydrate and 3.7 times more Fiber than Unfortified Chocolate Soymilk. Both Unfortified Chocolate Soymilk and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.