Comparing Nutrients in 500 calories Baked Potato Skin VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Baked Potato Skin: 253g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Baked Potato Skin has 6 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Baked Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	8.57% 6.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.44g	g per day for Men 19-50 years
Fiber	52.5% 20g	20% 7.58g	38g per day for Men 19-50 years
Protein	19.3% 11g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	169% 50.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	74.6% 298μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	701% 17μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	38% 34mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	124% 742IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.6% 86mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	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	222% 17.8mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	137% 3.15mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1966% 885μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.4% 255mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	3.23% 119g	38% 1411g	3700g per day for Men 19-50 years

Baked Potato Skin VS Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Skin have 3.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 349.2 times more Vitamin A, 7.6 times more Vitamin B1, 11.7 times more Vitamin B2, 5.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 23.4 times more Vitamin E than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E
• 500 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Baked Potato Skin vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Skin have 1.7 times more Copper and 2.6 times more Iron than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 21.9 times more Calcium, 2.2 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 1.3 times more Potassium, 16.6 times more Selenium, 10.6 times more Sodium, 3.8 times more Zinc and 11.8 times more Water than Baked Potato Skin.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 4.4 times more Carbohydrate and 2.6 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 96.6 times more Fat and 4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.