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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.07% 263kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	29.7% 38.6g	130g per day for Men 19-50 years
Sugars	NA	23% 16.6g	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	30% 11.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	21% 11.7g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.7% 277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	60.7% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	14.5% 2.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	13% 0.17mg	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	19.3% 77μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	43.5% 1.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	57.5% 51.7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31% 186IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	13.6% 136mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	100% 0.9mg	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	184% 14.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	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	24.6% 172mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	14% 7.7μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	17.2% 259mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11% 401g	3700g per day for Men 19-50 years

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

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

• 1 pound of Potato Skin has 2 times more Vitamin B3, 6.5 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contains more Vitamin A, 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 1 pound of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

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

• 1 pound of Potato Skin has 2.1 times more Copper, 9.3 times more Iron, 2.3 times more Magnesium, 3.9 times more Potassium and 3.5 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 1 lb of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contains 3.9 times more Calcium, 2.3 times more Phosphorus, 5.7 times more Selenium and 5.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium
• 1 pound of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Energy, 1.5 times more Carbohydrate and 12.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Protein per one pound.
• 1 pound of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• Both Raw Potato Skin as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in one pound.