Comparing Nutrients in 1 kilogram Boiled Sprouted Navy Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Energy	27% 780kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	187% 3g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	96% 124g	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	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	126% 70.7g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.54mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	184% 2.4mg	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	265% 1060μg	42.5% 170μg	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	192% 173mg	127% 114mg	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

	Boiled Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Calcium	16% 160mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	470% 4.23mg	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	264% 21mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	264% 1110mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	262% 6mg	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	147% 1030mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	20.5% 760g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Navy Beans VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Navy Beans versus 1 kg of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Navy Beans vs Potato Skin:

• 1 kilogram of Boiled Sprouted Navy Beans has 18.1 times more Vitamin B1, 6.2 times more Vitamin B2, 1.2 times more Vitamin B3, 2.8 times more Vitamin B5, 6.2 times more Vitamin B9 and 1.5 times more Vitamin C than Potato Skin.
• Both Boiled Sprouted Navy Beans and Potato Skin provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Navy Beans vs Potato Skin:

• 1 kilogram of Boiled Sprouted Navy Beans has 4.8 times more Magnesium, 2.7 times more Phosphorus and 2.8 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Calcium, 1.5 times more Iron, 1.3 times more Manganese and 1.3 times more Potassium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled Sprouted Navy Beans and Potato Skin contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Potato Skin lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Navy Beans has 1.3 times more Energy, 29.9 times more Omega 3, 1.2 times more Carbohydrate and 2.8 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.