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

Weight per 500 calories

• Potato Skin: 862g
• Soymilk, chocolate, with added calcium, vitamins A and D: 794g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Potato Skin	Soymilk, chocolate, 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	12.5% 12g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	5.95% 1.9g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	27.3% 4.63g	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	60.7% 79g	130g per day for Men 19-50 years
Sugars	NA	86% 62.4g	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	8.35% 3.17g	38g per day for Men 19-50 years
Protein	39.6% 22g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.7% 556μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	14.6% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	160% 2.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	25.4% 4.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	47% 0.61mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	231% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	53% 317IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	182% 1.63mg	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	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	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	46.8% 328mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	28% 421mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	19.4% 718g	18.4% 679g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Chocolate, 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, with added calcium, vitamins A and D?

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

• 500 calories of Potato Skin have 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 3.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 7.3 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 6.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 500 calories of Potato Skin have 2.2 times more Copper, 7.3 times more Iron, 1.7 times more Magnesium and 3.1 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 3.9 times more Calcium, 14.7 times more Selenium and 4.9 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D contain similar levels of Phosphorus, Zinc and Water 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 1.4 times more Carbohydrate, 6.8 times more Fiber and 1.2 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, chocolate, with added calcium, vitamins A and D contain 14.1 times more Fat, 6.9 times more Omega 3 and 16.8 times more Omega 6 than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber