Comparing Nutrients in 14 ounces Potato Skin VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D

Macros Ratio

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

Macro Nutrients

	Potato Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	7.94% 230kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	8.83% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	10.7% 14g	130g per day for Men 19-50 years
Sugars	NA	14.3% 10.4g	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	26% 9.92g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	27% 242μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	4.9% 0.064mg	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% 67.5μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	165% 3.97μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 187IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	12% 119mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	38% 0.34mg	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	161% 13mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	21.5% 151mg	49.3% 345mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	13.7% 464mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	8.93% 331g	9.94% 368g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soymilk, original and vanilla, light, with added calcium, vitamins A and D per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Potato Skin have 4.7 times more Vitamin B3, 14.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain more Vitamin A, 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 and Vitamin C

Comparing minerals per 14 ounces for Potato Skin vs Soymilk, original and vanilla, light, with added calcium, vitamins A and D:

• 14 ounces of Potato Skin have 4.9 times more Copper, 7.5 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium and 1.5 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.1 times more Calcium, 2.3 times more Phosphorus, 7.7 times more Selenium and 4.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain similar levels of Water per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Potato Skin have 1.9 times more Energy, 3.5 times more Carbohydrate and 8.3 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• While 14 oz of Soymilk, original and vanilla, light, with added calcium, vitamins A and D contain 4.9 times more Omega 3 and 11.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, with added calcium, vitamins A and D offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 14 ounces of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber