Comparing Nutrients in 1 kilogram Green Snap Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Potato Skin	17%	1%	82%

Macro Nutrients

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Energy	10.7% 310kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	53.6% 69.7g	96% 124g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	19% 14g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	71% 27g	65.8% 25g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	39% 350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	82.5% 330μg	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	136% 122mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Calcium	37% 370mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	470% 4.23mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	129% 10.3mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	262% 6mg	2.3mg per day for Men 19-50 years
Molybdenum	924% 416μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	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	4% 60mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 903g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Green Snap 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 Green Snap Beans vs Potato Skin:

• 1 kilogram of Green Snap Beans has more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Green Snap Beans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Green Snap Beans vs Potato Skin:

• 1 kilogram of Green Snap Beans has 1.2 times more Calcium than Potato Skin.
• While 1 kg of Raw Potato Skin contains 6.1 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• Both Raw Green Snap 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 Green Snap Beans has 6.9 times more Omega 3 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.9 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Green Snap Beans provide inadequate amounts of Energy
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.