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

Weight per 300 calories

• Soymilk, original and vanilla, light, with added calcium, vitamins A and D: 1000g
• Potato Skin: 517g

Raw Potato Skin has 1.9 times more energy per unit of mass than Soymilk, original and vanilla, light, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk, original and vanilla, light, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 300 calories - Soymilk, original and vanilla, light, with added calcium, vitamins A and D or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.94% 7.7g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	22.2% 3.8g	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	27% 35g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	36% 26g	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	7.9% 3g	34% 13g	38g per day for Men 19-50 years
Protein	42.5% 24g	23.7% 13.3g	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	67.8% 610μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.2mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	22.5% 90μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	417% 10μg	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	78.3% 470IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4% 0.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.3% 16μg	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	123% 1230mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	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	53.8% 4.3mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	NA	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	124% 870mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	25% 927g	11.6% 431g	3700g per day for Men 19-50 years

Soymilk, Original And Vanilla, 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, original and vanilla, light, with added calcium, vitamins A and D or Potato Skin?

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

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have more Vitamin A, 3.4 times more Vitamin B1, 10.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.4 times more Vitamin B3, 7.7 times more Vitamin B6 and more Vitamin C 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 provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Soymilk, original and vanilla, 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, original and vanilla, light, with added calcium, vitamins A and D vs Potato Skin:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 7.9 times more Calcium, 1.3 times more Magnesium, 4.4 times more Phosphorus, 14.8 times more Selenium, 9.3 times more Sodium, 1.3 times more Zinc and 2.2 times more Water than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 2.5 times more Copper, 3.9 times more Iron and 1.8 times more Potassium than Soymilk, original and vanilla, light, with added calcium, vitamins A and D.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Soymilk, original and vanilla, light, with added calcium, vitamins A and D have 14.9 times more Fat, 9.5 times more Omega 3, 22.8 times more Omega 6 and 1.8 times more Protein than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.8 times more Carbohydrate and 4.3 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 Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6