Comparing Nutrients in 7 ounces Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.66% 3.45g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	3.83% 2.78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	10% 5.68g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	13% 115μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22% 6.63μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.77% 39μg	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	92% 2.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	29.8% 26.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.2% 97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.06% 0.31mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Calcium	24.6% 246mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	180% 1.62mg	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	11.4% 0.91mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	53% 1.22mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.07% 63.5mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	5% 185g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Baked Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Skin:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 58.2 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 18.6 times more Vitamin B3, 10.5 times more Vitamin B5, 12.5 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D and Baked Potato Skin provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin C
• 7 ounces of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D as well as Baked Potato Skin have insufficient amounts of Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Baked Potato Skin:

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 3.6 times more Calcium, 2.8 times more Selenium, 1.8 times more Sodium and 2 times more Water than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 10 times more Copper, 15.3 times more Iron, 2.7 times more Magnesium, 3 times more Manganese, 3.2 times more Phosphorus, 4.8 times more Potassium and 1.6 times more Zinc than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Baked Potato Skin contain 6 times more Energy, 26.5 times more Carbohydrate, 15.8 times more Fiber and 1.5 times more Protein than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber