Comparing Nutrients in 100 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Baked Potato Skin

Weight per 100 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 227g
• Baked Potato Skin: 50.5g

Baked Potato Skin has 4.5 times more energy per unit of mass than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D, which is above average in comparison to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Baked Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.094% 0.091g	0.052% 0.051g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	0.32% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.095% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	0.98% 0.71g	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	1.2% 0.45g	10.5% 4g	38g per day for Men 19-50 years
Protein	10% 5.6g	3.87% 2.17g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0.056% 0.51μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	4.1% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.47% 0.084mg	24% 0.31mg	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	3.98% 16μg	2.78% 11μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.8% 0.52μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.58% 6.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.97% 0.3mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.2μg	0.72% 0.86μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Calcium	26.4% 264mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	46% 0.41mg	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	9.94% 0.8mg	44.4% 3.56mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.17% 21.7mg	420mg per day for Men 19-50 years
Manganese	NA	13.5% 0.31mg	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	28.2% 198mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	7% 239mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	0.64% 0.35μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	0.71% 10.6mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	2.25% 0.25mg	11mg per day for Men 19-50 years
Water	5.43% 201g	0.65% 24g	3700g per day for Men 19-50 years

Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D VS Baked Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Baked Potato Skin?

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

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 274.5 times more Vitamin A, 1.4 times more Vitamin B1, 7.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9.5 times more Vitamin K than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 1.3 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 100 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Baked Potato Skin have insufficient amounts of Vitamin E in 100 calories.

Comparing minerals per 100 calories for Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Baked Potato Skin:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 15.4 times more Calcium, 3.9 times more Phosphorus, 10.9 times more Selenium, 12.2 times more Sodium and 8.4 times more Water than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 4.5 times more Iron than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Potato Skin contain similar levels of Copper, Magnesium, Potassium and Zinc per 100 calories.
• 100 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 11.7 times more Sugars and 2.6 times more Protein than Baked Potato Skin.
• While 100 kcal of Baked Potato Skin contain 8.8 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Baked Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.