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

Weight per 500 calories

• Potato Skin: 862g
• Soymilk, original and vanilla, with added calcium, vitamins A and D: 1163g

Potato Skin has 1.3 times more energy per 100g than Soymilk, original and vanilla, with added calcium, vitamins A and D. It has low energy density when compared to other foods. Soymilk, original and vanilla, 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, with added calcium, vitamins A and D?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, original and vanilla, with added calcium, vitamins A and D	24%	31%	45%

Macro Nutrients

	Potato Skin	Soymilk, original and vanilla, 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	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	7.45% 2.4g	32g per day for Men 19-50 years
Omega 3	5.4% 0.086g	54.5% 0.87g	1.6g per day for Men 19-50 years
Omega 6	1.62% 0.28g	40% 6.8g	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	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	58.5% 42.4g	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	6.1% 2.33g	38g per day for Men 19-50 years
Protein	39.6% 22g	54% 30.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	71% 640μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	165% 2.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.7% 8.9mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	27.7% 0.36mg	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	26% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	412% 9.9μg	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	8.53% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, original and vanilla, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	26% 259mg	143% 1430mg	1000mg per day for Men 19-50 years
Copper	405% 3.65mg	213% 1.9mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	41.5% 174mg	420mg per day for Men 19-50 years
Manganese	226% 5.2mg	31.3% 0.72mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	41.7% 1419mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.6μg	48.6% 26.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86.2mg	36.4% 547mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	19.4% 718g	28.4% 1051g	3700g per day for Men 19-50 years

Potato Skin VS Soymilk, Original And Vanilla, 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, with added calcium, vitamins A and D?

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

• 500 calories of Potato Skin have 1.8 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain more Vitamin A, 1.9 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, original and vanilla, 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, with added calcium, vitamins A and D:

• 500 calories of Potato Skin have 1.9 times more Copper, 5.7 times more Iron, 7.2 times more Manganese and 2.5 times more Potassium than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 5.5 times more Calcium, 1.5 times more Phosphorus, 10.3 times more Selenium, 6.3 times more Sodium and 1.5 times more Water than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, with added calcium, vitamins A and D contain similar levels of Magnesium and Zinc 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 1.9 times more Carbohydrate and 9.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• While 500 kcal of Soymilk, original and vanilla, with added calcium, vitamins A and D contain 19.8 times more Fat, 10.1 times more Omega 3, 24.6 times more Omega 6 and 1.4 times more Protein than Raw Potato Skin.
• Both Potato Skin and Soymilk, original and vanilla, 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, original and vanilla, with added calcium, vitamins A and D provide inadequate amounts of Fiber