Comparing Nutrients in 7 ounces Potato Skin VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	22%	1%	77%

Macro Nutrients

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	3.97% 115kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.082% 0.079g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.37% 0.064g	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	13% 17g	130g per day for Men 19-50 years
Sugars	NA	10% 7.24g	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	1.04% 0.4g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	8.75% 4.9g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.5% 121μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26.6% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	6.35% 1mg	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	5.65% 0.073mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.46μg	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	13.6% 81.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	44% 0.39mg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	6.13% 208mg	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	7.54% 113mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soymilk, chocolate, nonfat, with added calcium, vitamins A and D per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Potato Skin have 2 times more Vitamin B3, 6.5 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain more Vitamin A, 1.8 times more Vitamin B1, 4.6 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 A, Vitamin B1, Vitamin B12 and Vitamin D
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have insufficient amounts of Vitamin B9 and Vitamin C

Comparing minerals per 7 ounces for Potato Skin vs Soymilk, chocolate, nonfat, with added calcium, vitamins A and D:

• 7 ounces of Potato Skin have 2.1 times more Copper, 9.3 times more Iron, 2.3 times more Magnesium, 3.9 times more Potassium and 3.5 times more Zinc than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• While 7 oz of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain 3.9 times more Calcium, 2.3 times more Phosphorus, 5.7 times more Selenium and 5.7 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.3 times more Energy, 1.5 times more Carbohydrate and 12.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Potato Skin and Soymilk, chocolate, nonfat, with added calcium, vitamins A and D offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Energy and Fiber
• Both Raw Potato Skin as well as Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.