Comparing Nutrients in 500 calories Potato Skin VS Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D

Weight per 500 calories

• Potato Skin: 862g
• Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D: 1064g

Potato Skin has 1.2 times more energy per 100g than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 500 calories - Potato Skin or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	18%	12%	70%

Macro Nutrients

	Potato Skin	Soymilk, chocolate and other flavors, light, 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	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	22.4% 3.8g	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	67.4% 87.7g	130g per day for Men 19-50 years
Sugars	NA	105% 76g	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	56.7% 21.6g	19.6% 7.45g	38g per day for Men 19-50 years
Protein	39.6% 22g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	72% 649μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	30.3% 0.39mg	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	36.6% 147μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	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	83.3% 500IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.2% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32% 38.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	131% 1309mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	235% 2.1mg	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	78.5% 6.28mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	34.2% 0.79mg	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	46.8% 328mg	132% 926mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	45% 1532mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	33% 18μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	32.6% 489mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	22.2% 2.45mg	11mg per day for Men 19-50 years
Water	19.4% 718g	25.4% 940g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Chocolate And Other Flavors, Light, With Added Calcium, Vitamins A And D Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Potato Skin or Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D?

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

• 500 calories of Potato Skin have 1.6 times more Vitamin B3, 2 times more Vitamin B5, 5.2 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain more Vitamin A, 2.2 times more Vitamin B1, 6.5 times more Vitamin B2, 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, chocolate and other flavors, light, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

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

• 500 calories of Potato Skin have 1.7 times more Copper, 4.5 times more Iron, 1.2 times more Magnesium, 6.6 times more Manganese, 2.3 times more Potassium and 1.2 times more Zinc than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.1 times more Calcium, 2.8 times more Phosphorus, 7 times more Selenium, 5.7 times more Sodium and 1.3 times more Water than Raw Potato Skin.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.2 times more Carbohydrate and 2.9 times more Fiber than Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D contain 5.7 times more Omega 3 and 13.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate and other flavors, light, with added calcium, vitamins A and D offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6