Comparing Nutrients in 14 ounces Potato Skin VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Potato Skin	Mungo Beans	Recommended Dietary Allowance
Energy	7.94% 230kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.7% 0.29g	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	180% 234g	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	191% 72.6g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.95% 0.083mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.6% 4.1mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	85.8% 1.1mg	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	214% 857μg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	12% 119mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	187% 1.68mg	433% 3.9mg	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	376% 30mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	264% 6.06mg	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	215% 1504mg	700mg per day for Men 19-50 years
Potassium	48.2% 1639mg	115% 3901mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	8.93% 331g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Mungo Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Potato Skin vs Mungo Beans:

• 14 ounces of Potato Skin have more Vitamin C than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 13 times more Vitamin B1, 6.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5 and 12.7 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Mungo Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 14 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Potato Skin vs Mungo Beans:

• 14 ounces of Potato Skin have 7.7 times more Water than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 4.6 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 11.6 times more Magnesium, 2.5 times more Manganese, 10 times more Phosphorus, 2.4 times more Potassium, 27.3 times more Selenium, 3.8 times more Sodium and 9.6 times more Zinc than Raw Potato Skin.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Mungo Beans contain 5.9 times more Energy, 99.9 times more Omega 3, 4.7 times more Carbohydrate, 7.3 times more Fiber and 9.8 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 Raw Mungo Beans provide inadequate amounts of Omega 6 in 14 ounces.