Comparing Nutrients in 1 kilogram Potato Skin VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	20% 580kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	34.4% 5.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	76.5% 100g	130g per day for Men 19-50 years
Sugars	NA	108% 78.6g	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	65.8% 25g	10.5% 4g	38g per day for Men 19-50 years
Protein	46% 25.7g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	202% 2.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	59.2% 0.77mg	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	42.5% 170μg	27.5% 110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	292% 7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	127% 114mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	66.7% 400IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	30% 300mg	126% 1260mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	229% 2.06mg	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	405% 32.4mg	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	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	54.3% 380mg	73% 510mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	42% 1430mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	35.3% 530mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.5% 833g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soymilk, chocolate, with added calcium, vitamins A and D per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Potato Skin has 2 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.7 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains more Vitamin A, 6.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Potato Skin as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1 in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 1 kilogram of Potato Skin has 2.1 times more Copper, 6.8 times more Iron, 1.5 times more Magnesium and 2.9 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 4.2 times more Calcium, 1.3 times more Phosphorus, 16 times more Selenium and 5.3 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.3 times more Carbohydrate and 6.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 kg of Soymilk, chocolate, with added calcium, vitamins A and D contains 7.5 times more Omega 3 and 18.3 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 kilogram of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber