Comparing Nutrients in 5 ounces Potato Skin VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%

Macro Nutrients

	Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	1.9% 2.47g	130g per day for Men 19-50 years
Sugars	NA	0.8% 0.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.17% 82.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	22.6% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.8% 4.73μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.02% 24μg	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	65.6% 1.57μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18% 16mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.6% 69.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.47% 0.22mg	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

	Potato Skin	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	13% 0.12mg	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	57.4% 4.6mg	8.15% 0.65mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	13% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	184% 82.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.7% 54mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	5% 170mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	4.02% 0.44mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Soymilk (all flavors), unsweetened, 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 Potato Skin vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Potato Skin have 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain more Vitamin A, 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C

Comparing minerals per 5 ounces for Potato Skin vs Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D:

• 5 ounces of Potato Skin have 5.2 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 3.4 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• While 5 oz of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain 4.1 times more Calcium, 6.5 times more Selenium and 3.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D contain similar levels of Phosphorus, Zinc and Water per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Potato Skin have 1.8 times more Energy, 7.1 times more Carbohydrate and 5 times more Fiber than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Potato Skin and Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D offer comparable quantities of Protein per five ounces.
• 5 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber