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

Weight per 500 calories

• Potato Skin: 862g
• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 1515g

Potato Skin has 1.8 times more energy per 100g than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D. It has low 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 - Potato Skin or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	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	0.89% 0.86g	25% 24.4g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	9.75% 3.12g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	NA	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	20.3% 26.4g	130g per day for Men 19-50 years
Sugars	NA	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	56.7% 21.6g	20% 7.58g	38g per day for Men 19-50 years
Protein	39.6% 22g	77.4% 43.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	98% 882μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	241% 3.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	36.6% 147μg	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	109% 98mg	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	NA	15.8% 2.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	188% 1879mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	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	349% 28mg	87% 6.97mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	46.8% 328mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	53.5% 1818mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	37.4% 561mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	19.4% 718g	38% 1411g	3700g per day for Men 19-50 years

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 - Potato Skin or Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D?

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

• 500 calories of Potato Skin have 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 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 more Vitamin A, 12.9 times more Vitamin B1, 9.6 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• 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 Potato Skin vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 500 calories of Potato Skin have 2.9 times more Copper, 4 times more Iron, 1.6 times more Manganese and 2 times more Potassium 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 7.3 times more Calcium, 1.5 times more Phosphorus, 11.4 times more Selenium, 6.5 times more Sodium, 1.6 times more Zinc and 2 times more Water than Raw Potato Skin.
• Both Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium per 500 calories.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 4.1 times more Carbohydrate and 2.8 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 28.3 times more Fat and 2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.