Comparing Nutrients in 7 ounces Baked Potato Skin VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Energy	13.5% 393kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	6.93% 5.02g	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	41.3% 15.7g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	15.2% 8.5g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	41% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.2mg	35.6% 0.46mg	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	11% 43.7μg	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	89.3% 2.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.8% 26.8mg	16% 14.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	27% 0.24mg	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	175% 14mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	NA	420mg per day for Men 19-50 years
Manganese	53% 1.22mg	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	28.6% 200mg	NA	700mg per day for Men 19-50 years
Potassium	33.4% 1137mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	2.78% 41.7mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	2.54% 94g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Potato Skin versus 7 oz of Enhanced Soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Enhanced Soymilk:

• 7 ounces of Baked Potato Skin have 2 times more Vitamin B1, 2.6 times more Vitamin B6 and 1.9 times more Vitamin C than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 1.9 times more Vitamin B2, 1.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 63 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Enhanced Soymilk provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E

Comparing minerals per 7 ounces for Baked Potato Skin vs Enhanced Soymilk:

• 7 ounces of Baked Potato Skin have 6.6 times more Copper, 14.4 times more Iron, 4.1 times more Potassium and 2 times more Zinc than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 4.1 times more Calcium, 3.3 times more Selenium, 2.4 times more Sodium and 1.9 times more Water than Baked Potato Skin.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Skin have 4.4 times more Energy, 13.4 times more Carbohydrate, 19.8 times more Fiber and 1.5 times more Protein than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 19.9 times more Fat and 1.8 times more Sugars than Baked Potato Skin.
• 7 ounces of Enhanced Soymilk provide inadequate amounts of Energy and Fiber