Comparing Nutrients in 1 pound Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Potato Skin	17%	1%	82%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	5.16% 150kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	6.07% 7.9g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	NA	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.53g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	30% 11.3g	38g per day for Men 19-50 years
Protein	23% 13g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	29.3% 264μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.2% 0.7mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.68% 0.75mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	83.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	50.5% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.3% 89.4μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	210% 5.03μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	57.5% 51.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	37% 222IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	56.2% 562mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	41.3% 0.37mg	213% 1.9mg	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	26% 2.1mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	119% 2.73mg	2.3mg per day for Men 19-50 years
Molybdenum	589% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	20.7% 145mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	16% 8.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	11% 168mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D versus 1 lb of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Potato Skin:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has more Vitamin A, 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 1 lb of Raw Potato Skin contains 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Potato Skin provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Potato Skin:

• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D has 4.1 times more Calcium, 6.5 times more Selenium and 3.7 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 5.2 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 3.4 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Potato Skin contain similar levels of Phosphorus, Zinc and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 1.8 times more Energy, 7.1 times more Carbohydrate and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber