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

Weight per 300 calories

• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 638g
• Potato Skin: 517g

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

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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	11.8% 4.47g	34% 13g	38g per day for Men 19-50 years
Protein	24% 13.4g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	43.3% 389μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.4% 3.27mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	95% 1.24mg	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	14.4% 57.4μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	266% 6.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	65.5% 59mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	50% 300IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	78.5% 785mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	243% 2.2mg	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	47% 3.77mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	22.8% 96mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	135% 3.1mg	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	79.3% 555mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	27% 919mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	19.7% 11μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.47mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	15.2% 564g	11.6% 431g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have more Vitamin A, 2.2 times more Vitamin B1, 6.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.6 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 300 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 5.1 times more Calcium, 2.8 times more Phosphorus, 7 times more Selenium, 5.7 times more Sodium and 1.3 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.7 times more Copper, 4.5 times more Iron, 6.6 times more Manganese and 2.3 times more Potassium than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Potato Skin contain similar levels of Magnesium and Zinc per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D have 5.7 times more Omega 3 and 13.8 times more Omega 6 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.9 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• Both Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6