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

Weight per 300 calories

• Soymilk, chocolate, with added calcium, vitamins A and D: 476g
• Baked Potato Skin: 152g

Baked Potato Skin has 3.1 times more energy per unit of mass than Soymilk, chocolate, with added calcium, vitamins A and D, which is above average in comparison to other foods. Soymilk, chocolate, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Soymilk, chocolate, with added calcium, vitamins A and D or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.3g	0.16% 0.15g	97g per day for Men 19-50 years
Saturated Fat	3.57% 1.14g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.95% 0.015g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	0.29% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.4% 47.4g	53.7% 69.8g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	2.93% 2.12g	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	5% 1.9g	31.5% 12g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	11.6% 6.5g	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	37% 333μg	0.17% 1.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.73% 0.1mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.44mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.48% 0.42mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.2% 0.37mg	71.6% 0.93mg	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	13% 52.4μg	8.33% 33.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	139% 3.33μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9% 8.1mg	22.7% 20.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31.7% 190IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.5% 0.52mg	0.4% 0.061mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12% 14.3μg	2.15% 2.58μg	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	60% 600mg	5.15% 51.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	138% 1.24mg	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	28.6% 2.3mg	133% 10.7mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	40.6% 0.93mg	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	34.7% 243mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	25.5% 868mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	2.12% 32mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	6.75% 0.74mg	11mg per day for Men 19-50 years
Water	11% 408g	1.94% 71.7g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 220 times more Vitamin A, 7.8 times more Vitamin B2, 1.6 times more Vitamin B9, more Vitamin B12, more Vitamin D and 5.5 times more Vitamin K than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.8 times more Vitamin B1, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.5 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• 300 calories 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 300 calories.

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

• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D have 11.6 times more Calcium, 1.6 times more Phosphorus, 21.6 times more Selenium, 7.9 times more Sodium, 2.2 times more Zinc and 5.7 times more Water than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.3 times more Copper, 4.7 times more Iron and 1.3 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Baked Potato Skin contain similar levels of Magnesium 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 Soymilk, chocolate, with added calcium, vitamins A and D have 48.1 times more Fat, 23.6 times more Omega 3, 57.4 times more Omega 6, 17.6 times more Sugars and 1.7 times more Protein than Baked Potato Skin.
• While 300 kcal of Baked Potato Skin contain 1.5 times more Carbohydrate and 6.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Baked Potato Skin offer comparable quantities of Energy per 300 calories.
• 300 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6