Comparing Nutrients in 5 ounces Baked Potato Skin VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	9.68% 281kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.87% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	11% 14g	130g per day for Men 19-50 years
Sugars	2.74% 2g	15.4% 11g	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	29.5% 11g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	11% 6.1g	5.72% 3.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	2.6% 0.031mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	4.54% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	8.4% 0.11mg	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	7.8% 31μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.3% 0.99μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.3% 19mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.45% 56.7IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.38% 0.057mg	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	3.54% 4.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.8% 48mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	32.4% 0.29mg	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	125% 9.98mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	5.06% 21.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	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	20.5% 143mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	5.96% 203mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Soymilk, chocolate, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Skin versus 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Baked Potato Skin have 5.5 times more Vitamin B1, 6 times more Vitamin B3, 9.6 times more Vitamin B5, 8 times more Vitamin B6, 2 times more Vitamin B9 and 7.9 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 70 times more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin K than Baked Potato Skin.
• 5 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• Both Baked Potato Skin as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin E in five ounces.

Comparing minerals per 5 ounces for Baked Potato Skin vs Soymilk, chocolate, with added calcium, vitamins A and D:

• 5 ounces of Baked Potato Skin have 4 times more Copper, 14.7 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 4 times more Potassium and 1.4 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 3.7 times more Calcium, 6.9 times more Selenium, 2.5 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• 5 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Skin have 3.1 times more Energy, 4.6 times more Carbohydrate, 19.8 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While 5 oz of Soymilk, chocolate, with added calcium, vitamins A and D contain 7.5 times more Omega 3, 18.3 times more Omega 6 and 5.6 times more Sugars than Baked Potato Skin.
• 5 ounces of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6
• 5 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber