Comparing Nutrients in 300 calories Baked Potato Skin VS Soymilk, original and vanilla, with added calcium, vitamins A and D

Weight per 300 calories

• Baked Potato Skin: 152g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 698g

Baked Potato Skin has 4.6 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, original and vanilla, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Baked Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	32.7% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	35% 25.5g	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	31.5% 12g	3.67% 1.4g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	42.6% 384μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	16.6% 0.22mg	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	8.33% 33.3μg	15.7% 62.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	247% 5.93μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	22.7% 20.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	50% 300IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.4% 0.061mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	17.4% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	86% 858mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	128% 1.15mg	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	133% 10.7mg	36.6% 2.93mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	19% 0.43mg	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	22% 153mg	43% 300mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	22% 328mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	17% 630g	3700g per day for Men 19-50 years

Baked Potato Skin VS Soymilk, Original And Vanilla, With Added Calcium, Vitamins A And D Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Baked Potato Skin or Soymilk, original and vanilla, with added calcium, vitamins A and D?

Lets compare vitamin content per 300 calories of Baked Potato Skin vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 300 calories of Baked Potato Skin have 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 253.3 times more Vitamin A, 8 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 8.1 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 300 calories.

Comparing minerals per 300 calories for Baked Potato Skin vs Soymilk, original and vanilla, with added calcium, vitamins A and D:

• 300 calories of Baked Potato Skin have 3.6 times more Iron and 2.2 times more Manganese than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 16.7 times more Calcium, 1.6 times more Magnesium, 2 times more Phosphorus, 15.1 times more Selenium, 10.3 times more Sodium, 2.4 times more Zinc and 8.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Copper and Potassium per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 2 times more Carbohydrate and 8.6 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 67.7 times more Fat, 34.5 times more Omega 3, 84 times more Omega 6, 12 times more Sugars and 2.8 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber