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

Macros Ratio

	Protein	Fat	Carbs
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.17% 63kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.44% 0.58g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.65% 9.95g	35.4% 46g	130g per day for Men 19-50 years
Sugars	11% 7.86g	1.93% 1.4g	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	1.05% 0.4g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.92% 0.077mg	47.2% 0.61mg	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	2.75% 11μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29% 0.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	15% 13.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.67% 40IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.73% 0.11mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Soymilk, chocolate, with added calcium, vitamins A and D	Baked Potato Skin	Recommended Dietary Allowance
Calcium	12.6% 126mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	91% 0.82mg	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	6% 0.48mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	3.57% 15mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	NA	26.8% 0.62mg	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	7.3% 51mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.53% 53mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Soymilk, chocolate, with added calcium, vitamins A and D VS Baked Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Soymilk, chocolate, with added calcium, vitamins A and D versus 100 g of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D have 70 times more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin K than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 5.5 times more Vitamin B1, 6 times more Vitamin B3, 9.6 times more Vitamin B5, 8 times more Vitamin B6, 2 times more Vitamin B9 and 7.9 times more Vitamin C than Soymilk, chocolate, with added calcium, vitamins A and D.
• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin C
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K
• Both Soymilk, chocolate, with added calcium, vitamins A and D as well as Baked Potato Skin have insufficient amounts of Vitamin E in 100 grams.

Comparing minerals per 100 grams for Soymilk, chocolate, with added calcium, vitamins A and D vs Baked Potato Skin:

• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D have 3.7 times more Calcium, 6.9 times more Selenium, 2.5 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 4 times more Copper, 14.7 times more Iron, 2.9 times more Magnesium, 2 times more Phosphorus, 4 times more Potassium and 1.4 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D have 7.5 times more Omega 3, 18.3 times more Omega 6 and 5.6 times more Sugars than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 3.1 times more Energy, 4.6 times more Carbohydrate, 19.8 times more Fiber and 1.9 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• 100 grams of Soymilk, chocolate, with added calcium, vitamins A and D provide inadequate amounts of Fiber
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6