Comparing Nutrients in 100 calories Soymilk, chocolate, nonfat, with added calcium, vitamins A and D VS Potato Skin

Weight per 100 calories

• Soymilk, chocolate, nonfat, with added calcium, vitamins A and D: 227g
• Potato Skin: 172g

Raw Potato Skin has 1.3 times more energy per unit of mass than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D, which is low in comparison to other foods. Soymilk, chocolate, nonfat, with added calcium, vitamins A and D having low energy density.

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Potato Skin?

Macros Ratio

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

Macro Nutrients

	Soymilk, chocolate, nonfat, 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	0.094% 0.091g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	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	15% 19.3g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	11.4% 8.3g	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	1.2% 0.45g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	10% 5.6g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, nonfat, 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	7% 0.084mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.4mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.27% 1.16mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.47% 0.084mg	31.7% 0.41mg	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	3.98% 16μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	21.8% 0.52μg	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	15.5% 93IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.97% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, nonfat, with added calcium, vitamins A and D	Potato Skin	Recommended Dietary Allowance
Calcium	26.4% 264mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	9.94% 0.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	45% 1.04mg	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	28.2% 198mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	7% 239mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	7.02% 3.86μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	8.64% 130mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	2.07% 0.23mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	5.43% 201g	3.9% 144g	3700g per day for Men 19-50 years

Soymilk, Chocolate, Nonfat, With Added Calcium, Vitamins A And D VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Soymilk, chocolate, nonfat, with added calcium, vitamins A and D or Potato Skin?

Lets compare vitamin content per 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D vs Potato Skin:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have more Vitamin A, 2.3 times more Vitamin B1, 6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.5 times more Vitamin B3, 4.9 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• 100 calories of Soymilk, chocolate, nonfat, 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, chocolate, nonfat, with added calcium, vitamins A and D vs Potato Skin:

• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D have 5.1 times more Calcium, 3 times more Phosphorus, 7.5 times more Selenium, 7.5 times more Sodium and 1.4 times more Water than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.6 times more Copper, 7 times more Iron, 1.7 times more Magnesium, 3 times more Potassium and 2.7 times more Zinc than Soymilk, chocolate, nonfat, 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, chocolate, nonfat, with added calcium, vitamins A and D have 1.3 times more Protein than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 9.5 times more Fiber than Soymilk, chocolate, nonfat, with added calcium, vitamins A and D.
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D and Potato Skin offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Soymilk, chocolate, nonfat, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• Both Soymilk, chocolate, nonfat, with added calcium, vitamins A and D as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.