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

Weight per 100 calories

• Potato Skin: 172g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 233g

Potato Skin has 1.3 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, 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, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Potato Skin	Soymilk, original and vanilla, 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	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	8% 1.36g	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	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	NA	11.7% 8.5g	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	1.22% 0.47g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	10.8% 6.05g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.2% 128μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.18% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	5.55% 0.072mg	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	5.23% 21μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	82.4% 1.98μg	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	16.7% 100IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	42.6% 0.38mg	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	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	8.3% 35mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	6.27% 0.14mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	8.34% 284mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	9.73% 5.35μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	7.3% 109mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	3.9% 144g	5.68% 210g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Original And Vanilla, 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, with added calcium, vitamins A and D?

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

• 100 calories of Potato Skin have 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 1.9 times more Vitamin B1, 6.5 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 A, Vitamin B12 and Vitamin D
• 100 calories of Soymilk, original and vanilla, 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, with added calcium, vitamins A and D:

• 100 calories of Potato Skin have 1.9 times more Copper, 5.7 times more Iron, 7.2 times more Manganese and 2.5 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.5 times more Calcium, 1.5 times more Phosphorus, 10.3 times more Selenium, 6.3 times more Sodium and 1.5 times more Water than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium and Zinc per 100 calories.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Potato Skin have 1.9 times more Carbohydrate and 9.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 100 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 19.8 times more Fat, 10.1 times more Omega 3, 24.6 times more Omega 6 and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber