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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Potato Skin	17%	1%	82%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Energy	4.3% 125kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	3.13% 3.04g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.8% 1.16g	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	15% 19.7g	19% 24.7g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	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	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	2.1% 0.79g	13% 4.96g	38g per day for Men 19-50 years
Protein	8% 4.5g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.36% 1mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	36.5% 0.47mg	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	5.46% 22μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	58% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	25% 22.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.2% 79.4IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	25% 250mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	12% 0.95mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	14.5% 101mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	8.35% 284mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.6% 170g	4.47% 165g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Soymilk, chocolate, 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, chocolate, with added calcium, vitamins A and D vs Potato Skin:

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have more Vitamin A, 6.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6, 1.5 times more Vitamin B9 and 6.7 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B5 and Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Raw Potato Skin have insufficient amounts of Vitamin B1 in seven ounces.

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

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 4.2 times more Calcium, 1.3 times more Phosphorus, 16 times more Selenium and 5.3 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Copper, 6.8 times more Iron, 1.5 times more Magnesium and 2.9 times more Potassium than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D have 7.5 times more Omega 3 and 18.3 times more Omega 6 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Carbohydrate and 6.3 times more Fiber than Soymilk, chocolate, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6