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

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Energy	9.85% 286kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	7.15% 6.94g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	3.4% 1.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21.3% 0.34g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	15.6% 2.65g	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	34.7% 45g	161% 209g	130g per day for Men 19-50 years
Sugars	49% 35.7g	8.76% 6.35g	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	4.77% 1.8g	94% 36g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.3% 0.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.5% 2.33mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	214% 2.8mg	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	12.5% 50μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	132% 3.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	68% 61.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.2% 181IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.3% 13.6μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Calcium	57% 572mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	412% 3.7mg	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	27.2% 2.18mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	NA	121% 2.8mg	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	33% 231mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.5% 388g	5.8% 215g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D has 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.
• While 1 lb of Baked Potato Skin contains 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.
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Baked Potato Skin have insufficient amounts of Vitamin E in one pound.

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

• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D has 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.
• While 1 lb of Baked Potato Skin contains 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.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D has 7.5 times more Omega 3, 18.3 times more Omega 6 and 5.6 times more Sugars than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 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.
• 1 pound of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6