Comparing Nutrients in 1 pound Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soymilk, original and vanilla, light, with added calcium, vitamins A and D	31%	23%	46%
Potato Skin	17%	1%	82%

Macro Nutrients

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	4.7% 136kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	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	12.2% 16g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	16.3% 12g	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	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	3.6% 1.36g	30% 11.3g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	30.7% 277μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.6% 0.073mg	83.4% 1.1mg	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	10.2% 41μg	19.3% 77μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	189% 4.54μg	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	35.5% 213IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.05% 7.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	55.8% 558mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	24.4% 1.95mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	119% 2.73mg	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	56.4% 395mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	15.6% 531mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11.4% 420g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, original and vanilla, light, with added calcium, vitamins A and D VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Soymilk, original and vanilla, light, 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, original and vanilla, light, with added calcium, vitamins A and D vs Potato Skin:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has more Vitamin A, 1.8 times more Vitamin B1, 5.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.7 times more Vitamin B3, 14.9 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B6 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, original and vanilla, light, with added calcium, vitamins A and D vs Potato Skin:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 4.1 times more Calcium, 2.3 times more Phosphorus, 7.7 times more Selenium and 4.8 times more Sodium than Potato Skin.
• While 1 lb of Raw Potato Skin contains 4.9 times more Copper, 7.5 times more Iron, 1.5 times more Magnesium, 3.5 times more Potassium and 1.5 times more Zinc than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D has 4.9 times more Omega 3 and 11.8 times more Omega 6 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.9 times more Energy, 3.5 times more Carbohydrate and 8.3 times more Fiber than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, light, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Soymilk, original and vanilla, light, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6