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

Macros Ratio

	Protein	Fat	Carbs
Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	35%	44%	21%
Potato Skin	17%	1%	82%

Macro Nutrients

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	3.97% 115kcal	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	NA	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	13% 4.96g	38g per day for Men 19-50 years
Protein	10% 5.68g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	13% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.6% 0.41mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.05% 0.33mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.25% 0.16mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	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

	Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	24.6% 246mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	7% 3.85μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	4.9% 73.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.63% 0.62mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.47% 165g	3700g per day for Men 19-50 years

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

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.3 times more Vitamin B3, 3.7 times more Vitamin B5, 4.9 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 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 Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D

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

• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 4.1 times more Calcium, 6.5 times more Selenium and 3.7 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.2 times more Copper, 7 times more Iron, 1.4 times more Magnesium, 2.9 times more Manganese and 3.4 times more Potassium 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 Potato Skin contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 1.8 times more Energy, 7.1 times more Carbohydrate and 5 times more Fiber 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 Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D provide inadequate amounts of Energy, Carbohydrate and Fiber