Comparing Nutrients in 14 ounces Potato Skin VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Potato Skin	Boiled Small White Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.4g	78.8% 102g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	109% 41.3g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	63.6% 35.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	78% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	6.75% 1.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	38.8% 0.5mg	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	17% 67.5μg	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	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

	Potato Skin	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	12% 119mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	65.7% 0.59mg	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	161% 13mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	88% 2.02mg	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	21.5% 151mg	96% 671mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	54% 1838mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	8.93% 331g	6.8% 251g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Small White Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Potato Skin versus 14 oz of Boiled Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Potato Skin vs Boiled Small White Beans:

• 14 ounces of Potato Skin have 3.8 times more Vitamin B3, 1.2 times more Vitamin B5, 1.9 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans.
• While 14 oz of Boiled Small White Beans contain 11.2 times more Vitamin B1, 1.6 times more Vitamin B2 and 8.1 times more Vitamin B9 than Raw Potato Skin.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Boiled Small White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Boiled Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Boiled Small White Beans:

• 14 ounces of Potato Skin have 2.8 times more Copper and 1.3 times more Water than Boiled Small White Beans.
• While 14 oz of Boiled Small White Beans contain 2.4 times more Calcium, 3 times more Magnesium, 4.4 times more Phosphorus, 4.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Small White Beans contain similar levels of Iron, Manganese and Potassium per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Small White Beans contain 2.4 times more Energy, 12.6 times more Omega 3, 2.1 times more Carbohydrate, 4.2 times more Fiber and 3.5 times more Protein than Raw Potato Skin.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in 14 ounces.