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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	31% 898kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	34.7% 45g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	49% 35.7g	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	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	27% 0.35mg	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	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68% 61.2mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	15.4% 154mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	104% 0.93mg	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	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	16% 68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	5.8% 215g	10.5% 388g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Potato Skin versus 1 lb 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 pound of Baked Potato Skin vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 1 pound of Baked Potato Skin has 5.5 times more Vitamin B1, 6 times more Vitamin B3, 9.6 times more Vitamin B5, 8 times more Vitamin B6, 2 times more Vitamin B9 and 7.9 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D contains 70 times more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin K than Baked Potato Skin.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Baked Potato Skin as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Baked Potato Skin has 4 times more Copper, 14.7 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 4 times more Potassium and 1.4 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D contains 3.7 times more Calcium, 6.9 times more Selenium, 2.5 times more Sodium and 1.8 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 3.1 times more Energy, 4.6 times more Carbohydrate, 19.8 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, with added calcium, vitamins A and D contains 7.5 times more Omega 3, 18.3 times more Omega 6 and 5.6 times more Sugars than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber