Comparing Nutrients in 100 calories Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D VS Potato Skin

Weight per 100 calories

• Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D: 303g
• Potato Skin: 172g

Raw Potato Skin has 1.8 times more energy per unit of mass than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.03% 4.88g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	NA	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.06% 5.27g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.24g	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	% 1.7g	NA	g per day for Men 19-50 years
Fiber	4% 1.5g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	7.9% 4.43g	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	19.6% 176μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.3% 0.63mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.97% 0.25mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33.7% 10μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.7μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	140% 3.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	24.7% 148IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.15% 0.47mg	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	37.6% 376mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	27.6% 0.25mg	81% 0.73mg	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	17.4% 1.4mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	393% 177μg	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% 97mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 364mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.88μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	7.47% 112mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	7.63% 282g	3.9% 144g	3700g per day for Men 19-50 years

Soymilk (all Flavors), Unsweetened, With Added Calcium, Vitamins A And D VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D or Potato Skin?

Lets compare vitamin content per 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Potato Skin:

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have more Vitamin A, 12.9 times more Vitamin B1, 9.6 times more Vitamin B2, 2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 3.6 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have insufficient amounts of Vitamin C
• 100 calories of Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D

Comparing minerals per 100 calories for Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D vs Potato Skin:

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 7.3 times more Calcium, 1.2 times more Magnesium, 1.5 times more Phosphorus, 11.4 times more Selenium, 6.5 times more Sodium, 1.6 times more Zinc and 2 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.9 times more Copper, 4 times more Iron, 1.6 times more Manganese and 2 times more Potassium than Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Soymilk (all flavors), unsweetened, with added calcium, vitamins A and D have 28.3 times more Fat and 2 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 4.1 times more Carbohydrate and 2.8 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 Energy per 100 calories.