Comparing Nutrients in 500 calories Potato Skin VS Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D

Weight per 500 calories

• Potato Skin: 862g
• Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D: 1471g

Potato Skin has 1.7 times more energy per 100g than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	31%	23%	46%

Macro Nutrients

	Potato Skin	Soymilk, original and vanilla, light, 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	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	3.6% 1.15g	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	43.6% 56.6g	130g per day for Men 19-50 years
Sugars	NA	8.3% 6.03g	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	23.2% 8.82g	38g per day for Men 19-50 years
Protein	39.6% 22g	69% 38.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	NA	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	25.7% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	141% 3.4μg	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	100% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	181% 1809mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	NA	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	84.6% 6.76mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	45.5% 191mg	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	216% 1515mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	50.6% 1721mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	NA	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	61.8% 926mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	19.4% 718g	36.6% 1353g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Original And Vanilla, Light, 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, original and vanilla, light, unsweetened, with added calcium, vitamins A and D?

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

• 500 calories of Potato Skin have 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 7.8 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 B12 and Vitamin D
• 500 calories of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Potato Skin vs Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D:

• 500 calories of Potato Skin have 4.1 times more Iron, 2.1 times more Potassium and 2.1 times more Zinc than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 7 times more Calcium, 4.6 times more Phosphorus, 10.7 times more Sodium and 1.9 times more Water than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Potato Skin have 1.9 times more Carbohydrate and 2.4 times more Fiber than Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D contain 14.5 times more Fat and 1.7 times more Protein than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, light, unsweetened, with added calcium, vitamins A and D offer comparable quantities of Energy per 500 calories.