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

Weight per 300 calories

• Potato Skin: 517g
• Soymilk, chocolate, with added calcium, vitamins A and D: 476g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Potato Skin	Soymilk, chocolate, 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	0.53% 0.52g	7.5% 7.3g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	3.57% 1.14g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	36.4% 47.4g	130g per day for Men 19-50 years
Sugars	NA	51.6% 37.4g	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	34% 13g	5% 1.9g	38g per day for Men 19-50 years
Protein	23.7% 13.3g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	37% 333μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	8.73% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	15.3% 2.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	28.2% 0.37mg	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	22% 88μg	13% 52.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	139% 3.33μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	65.5% 59mg	9% 8.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.7% 190IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	15.5% 155mg	60% 600mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	109% 0.98mg	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	209% 16.8mg	28.6% 2.3mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	28% 197mg	34.7% 243mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	41.6% 23μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	11.6% 431g	11% 408g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Potato Skin have 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.3 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 6.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 300 calories of Potato Skin have 2.2 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium and 3.1 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 3.9 times more Calcium, 14.7 times more Selenium and 4.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Phosphorus, Zinc and Water per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.4 times more Carbohydrate, 6.8 times more Fiber and 1.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 300 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 14.1 times more Fat, 6.9 times more Omega 3 and 16.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber