Comparing Nutrients in 1 pound Baked Potato Skin VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Energy	31% 898kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	9.3% 9.03g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	12% 15.6g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	16% 11.5g	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	94% 36g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	69.4% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	81.3% 1.06mg	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	25% 100μg	36.3% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	204% 4.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	36.3% 32.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	35.5% 213IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	76.2% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	15.4% 154mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	62% 0.56mg	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	399% 32mg	27.8% 2.22mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	NA	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	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	65.4% 458mg	NA	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 413g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Enhanced Soymilk per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Enhanced Soymilk:

• 1 pound of Baked Potato Skin has 2 times more Vitamin B1, 2.6 times more Vitamin B6 and 1.9 times more Vitamin C than Enhanced Soymilk.
• While 1 lb of Enhanced Soymilk contains 1.9 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 63 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Enhanced Soymilk provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 1 pound for Baked Potato Skin vs Enhanced Soymilk:

• 1 pound of Baked Potato Skin has 6.6 times more Copper, 14.4 times more Iron, 4.1 times more Potassium and 2 times more Zinc than Enhanced Soymilk.
• While 1 lb of Enhanced Soymilk contains 4.1 times more Calcium, 3.3 times more Selenium, 2.4 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 4.4 times more Energy, 13.4 times more Carbohydrate, 19.8 times more Fiber and 1.5 times more Protein than Enhanced Soymilk.
• While 1 lb of Enhanced Soymilk contains 19.9 times more Fat and 1.8 times more Sugars than Baked Potato Skin.
• 1 pound of Enhanced Soymilk provide inadequate amounts of Energy and Fiber