Comparing Nutrients in 7 ounces Potato Skin VS Enhanced Soymilk

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Enhanced Soymilk	27%	41%	32%

Macro Nutrients

	Potato Skin	Enhanced Soymilk	Recommended Dietary Allowance
Energy	3.97% 115kcal	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	19% 24.7g	5.27% 6.85g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Enhanced 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	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	41% 6.53mg	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	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	33.3% 5mg	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	Enhanced Soymilk	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	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	80.4% 6.43mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	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	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	8.3% 4.56μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.88% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Enhanced Soymilk per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Potato Skin vs Enhanced Soymilk:

• 7 ounces of Potato Skin have 1.6 times more Vitamin C than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 3 times more Vitamin B1, 5.2 times more Vitamin B2, 3.2 times more Vitamin B3, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Potato Skin.
• Both Potato Skin and Enhanced Soymilk provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D

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

• 7 ounces of Potato Skin have 3.4 times more Copper, 6.6 times more Iron, 2.9 times more Potassium and 1.5 times more Zinc than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 4.7 times more Calcium, 7.7 times more Selenium and 5 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Enhanced 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 Energy, 3.6 times more Carbohydrate and 6.3 times more Fiber than Enhanced Soymilk.
• While 7 oz of Enhanced Soymilk contain 19.9 times more Fat than Raw Potato Skin.
• Both Potato Skin and Enhanced Soymilk offer comparable quantities of Protein per seven ounces.
• 7 ounces of Enhanced Soymilk provide inadequate amounts of Energy and Fiber