Comparing Nutrients in 500 calories SILK Light Plain, soymilk VS Potato Skin

Weight per 500 calories

• SILK Light Plain, soymilk: 1724g
• Potato Skin: 862g

Raw Potato Skin has 2 times more energy per unit of mass than SILK Light Plain, soymilk, which is low in comparison to other foods. SILK Light Plain, soymilk having very low energy density.

Discover which food has more nutrients per 500 calories - SILK Light Plain, soymilk or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
SILK Light Plain, soymilk	32%	24%	44%
Potato Skin	17%	1%	82%

Macro Nutrients

	SILK Light Plain, soymilk	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	NA	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	82.5% 107g	130g per day for Men 19-50 years
Sugars	58.7% 42.6g	NA	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	18% 6.9g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	76% 42.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	SILK Light Plain, soymilk	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	279% 3.62mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	158% 2.06mg	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	43% 172μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	884% 21.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	141% 845IU	0% 0IU	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

	SILK Light Plain, soymilk	Potato Skin	Recommended Dietary Allowance
Calcium	212% 2121mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	NA	405% 3.65mg	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	95% 7.6mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	65.7% 276mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	NA	226% 5.2mg	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	NA	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	62.4% 2121mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	72% 39.7μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	56.3% 845mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	39% 4.3mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	43.2% 1599g	19.4% 718g	3700g per day for Men 19-50 years

SILK Light Plain, Soymilk VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - SILK Light Plain, soymilk or Potato Skin?

Lets compare vitamin content per 500 calories of SILK Light Plain, soymilk vs Potato Skin:

• 500 calories of SILK Light Plain, soymilk have 11.1 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 500 kcal of Raw Potato Skin contain more Vitamin C than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Potato Skin provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of SILK Light Plain, soymilk have insufficient amounts of Vitamin C
• 500 calories of Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for SILK Light Plain, soymilk vs Potato Skin:

• 500 calories of SILK Light Plain, soymilk have 8.2 times more Calcium, 1.4 times more Magnesium, 15.3 times more Selenium, 9.8 times more Sodium, 1.4 times more Zinc and 2.2 times more Water than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 3.7 times more Iron and 1.7 times more Potassium than SILK Light Plain, soymilk.
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of SILK Light Plain, soymilk have 16.4 times more Fat and 1.9 times more Protein than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.9 times more Carbohydrate and 3.1 times more Fiber than SILK Light Plain, soymilk.
• Both SILK Light Plain, soymilk and Potato Skin offer comparable quantities of Energy per 500 calories.