Comparing Nutrients in 7 ounces Potato Skin VS SILK Chocolate, soymilk

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
SILK Chocolate, soymilk	14%	22%	64%

Macro Nutrients

	Potato Skin	SILK Chocolate, soymilk	Recommended Dietary Allowance
Energy	3.97% 115kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.95% 2.86g	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	19% 24.7g	14.5% 18.8g	130g per day for Men 19-50 years
Sugars	NA	21.4% 15.5g	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	13% 4.96g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	7.3% 4.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	SILK Chocolate, soymilk	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	NA	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	8.43% 33.7μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	102% 2.44μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16.2% 97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	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	SILK Chocolate, soymilk	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	NA	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	80.4% 6.43mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	10.8% 75.4mg	NA	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	6.13% 3.37μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.63% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS SILK Chocolate, soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of SILK Chocolate, soymilk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs SILK Chocolate, soymilk:

• 7 ounces of Potato Skin have 1.7 times more Vitamin B9 and more Vitamin C than SILK Chocolate, soymilk.
• While 7 oz of SILK Chocolate, soymilk contain 5.5 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of SILK Chocolate, soymilk have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Potato Skin vs SILK Chocolate, soymilk:

• 7 ounces of Potato Skin have 5.5 times more Iron, 1.4 times more Magnesium, 2.9 times more Potassium and 1.4 times more Zinc than SILK Chocolate, soymilk.
• While 7 oz of SILK Chocolate, soymilk contain 4.1 times more Calcium, 5.7 times more Selenium and 4.1 times more Sodium than Raw Potato Skin.
• Both Potato Skin and SILK Chocolate, soymilk contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Carbohydrate, 3.1 times more Fiber and 1.2 times more Protein than SILK Chocolate, soymilk.