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

Weight per 500 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	27.3% 4.63g	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	60.7% 79g	82.5% 107g	130g per day for Men 19-50 years
Sugars	86% 62.4g	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	8.35% 3.17g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	32% 18g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	61.7% 556μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	160% 2.08mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.4% 4.07mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	22% 87.3μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	231% 5.56μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15% 13.5mg	109% 98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	53% 317IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	100% 1000mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	182% 1.63mg	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	47.6% 3.8mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	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	58% 405mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	33.4% 1135mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	69.3% 38μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	18.4% 679g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 6.3 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 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.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Potato Skin 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 Soymilk, chocolate, with added calcium, vitamins A and D vs Potato Skin:

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