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

Weight per 500 calories

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

Raw Potato Skin has 1.3 times more energy per unit of mass than Soymilk, original and vanilla, with added calcium, vitamins A and D, which is low in comparison 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 - Soymilk, original and vanilla, with added calcium, vitamins A and D or Potato Skin?

Macros Ratio

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

Macro Nutrients

	Soymilk, original and vanilla, 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	17.6% 17g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	7.45% 2.4g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	54.5% 0.87g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	40% 6.8g	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	44% 57.2g	82.5% 107g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	6.1% 2.33g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	54% 30.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	71% 640μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.14mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	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	26% 105μg	36.6% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	412% 9.9μg	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	83.3% 500IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.53% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, original and vanilla, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	143% 1430mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	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	61% 4.9mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	41.5% 174mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	31.3% 0.72mg	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	71.4% 500mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	41.7% 1419mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	48.6% 26.7μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	36.4% 547mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	27.5% 3.02mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	28.4% 1051g	19.4% 718g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have more Vitamin A, 1.9 times more Vitamin B1, 6.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 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.
• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 500 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

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

• 500 calories of Soymilk, original and vanilla, with added calcium, vitamins A and D have 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 Potato Skin.
• While 500 kcal of Raw Potato Skin contain 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.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Potato Skin 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 Soymilk, original and vanilla, with added calcium, vitamins A and D have 19.8 times more Fat, 10.1 times more Omega 3, 24.6 times more Omega 6 and 1.4 times more Protein than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 1.9 times more Carbohydrate and 9.3 times more Fiber than Soymilk, original and vanilla, with added calcium, vitamins A and D.
• Both Soymilk, original and vanilla, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Energy per 500 calories.
• 500 calories of Soymilk, original and vanilla, 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