Comparing Nutrients in 500 calories Baked Potato Skin VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Weight per 500 calories

• Baked Potato Skin: 253g
• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 1136g

Baked Potato Skin has 4.5 times more energy per 100g than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D. It has above average energy density when compared to other foods. Soymilk, chocolate, nonfat, 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, chocolate, nonfat, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Baked Potato Skin	Soymilk, chocolate, nonfat, 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	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	2.14% 0.36g	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	74.4% 97g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	57.2% 41.5g	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	52.5% 20g	6% 2.27g	38g per day for Men 19-50 years
Protein	19.3% 11g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	77% 693μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	152% 1.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	32.3% 0.42mg	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% 55.6μg	20% 79.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	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	77.7% 466IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	9.85% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	8.6% 86mg	132% 1318mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	251% 2.26mg	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	49.7% 3.98mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	27% 114mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	36.4% 255mg	141% 989mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	35% 1193mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	35% 19.3μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	43% 648mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	10.3% 1.14mg	11mg per day for Men 19-50 years
Water	3.23% 119g	27% 1004g	3700g per day for Men 19-50 years

Baked Potato Skin VS Soymilk, Chocolate, Nonfat, 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, chocolate, nonfat, with added calcium, vitamins A and D?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Skin have 1.3 times more Vitamin B3, 3.7 times more Vitamin B6 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 274.5 times more Vitamin A, 1.4 times more Vitamin B1, 7.4 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 9.5 times more Vitamin K than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 500 calories of Baked Potato Skin have 4.5 times more Iron and 1.2 times more Potassium than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 15.4 times more Calcium, 3.9 times more Phosphorus, 10.9 times more Selenium, 12.2 times more Sodium and 8.4 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Copper, Magnesium and Zinc per 500 calories.
• 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 1.2 times more Carbohydrate and 8.8 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 11.7 times more Sugars and 2.6 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Baked Potato Skin as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.