Comparing Nutrients in 100 calories Enhanced Soymilk VS Potato Skin

Weight per 100 calories

• Enhanced Soymilk: 222g
• Potato Skin: 172g

Raw Potato Skin has 1.3 times more energy per unit of mass than Enhanced Soymilk, which is low in comparison to other foods. Enhanced Soymilk having low energy density.

Discover which food has more nutrients per 100 calories - Enhanced Soymilk or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Enhanced Soymilk	27%	41%	32%
Potato Skin	17%	1%	82%

Macro Nutrients

	Enhanced Soymilk	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.56% 4.42g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.43% 0.46g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.9% 7.67g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	7.75% 5.62g	NA	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	2.34% 0.89g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Enhanced Soymilk	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.5% 0.14mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.7% 7.3mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	31.7% 0.41mg	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	17.8% 71μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	100% 2.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17.8% 16mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.4% 104IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	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

	Enhanced Soymilk	Potato Skin	Recommended Dietary Allowance
Calcium	31% 311mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	81% 0.73mg	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	13.6% 1.1mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	NA	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	NA	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	9.3% 5.1μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	4.85% 0.53mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	5.46% 202g	3.9% 144g	3700g per day for Men 19-50 years

Enhanced Soymilk VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enhanced Soymilk or Potato Skin?

Lets compare vitamin content per 100 calories of Enhanced Soymilk vs Potato Skin:

• 100 calories of Enhanced Soymilk have 3.8 times more Vitamin B1, 6.7 times more Vitamin B2, 4.1 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Potato Skin.
• Both Enhanced Soymilk and Potato Skin provide similar amounts of Vitamin C per 100 calories.
• 100 calories of Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Enhanced Soymilk vs Potato Skin:

• 100 calories of Enhanced Soymilk have 6 times more Calcium, 9.9 times more Selenium, 6.4 times more Sodium and 1.4 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.7 times more Copper, 5.1 times more Iron and 2.3 times more Potassium than Enhanced Soymilk.
• Both Enhanced Soymilk and Potato Skin contain similar levels of Zinc per 100 calories.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Enhanced Soymilk have 25.6 times more Fat and 1.5 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.8 times more Carbohydrate and 4.8 times more Fiber than Enhanced Soymilk.
• Both Enhanced Soymilk and Potato Skin offer comparable quantities of Energy per 100 calories.