Comparing Nutrients in 100 calories Potato Skin VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 100 calories

• Potato Skin: 172g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 294g

Potato Skin has 1.7 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Potato Skin or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Potato Skin	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.64% 1.76g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	13.8% 7.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.33% 29.3μg	5.15% 20.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22% 19.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20% 121IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	36% 362mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	70% 5.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	9.1% 38.2mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.36% 65.5mg	43.3% 303mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	10% 344mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	NA	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	12.4% 185mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	2.67% 0.29mg	11mg per day for Men 19-50 years
Water	3.9% 144g	7.3% 271g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Original And Vanilla, Light, Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 100 calories of Potato Skin vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 100 calories of Potato Skin have 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 7.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 100 calories of Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Potato Skin vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 100 calories of Potato Skin have 4.1 times more Iron, 2.1 times more Potassium and 2.1 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 7 times more Calcium, 4.6 times more Phosphorus, 10.7 times more Sodium and 1.9 times more Water than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 1.9 times more Carbohydrate and 2.4 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 14.5 times more Fat and 1.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.