Comparing Nutrients in 1 kilogram Boiled Mothbeans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Mothbeans	Baked Potato Skin	Recommended Dietary Allowance
Energy	40.3% 1170kcal	68.3% 1980kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.88% 1.24g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	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	161% 210g	354% 461g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	208% 79g	38g per day for Men 19-50 years
Protein	139% 78g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.68mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	171% 8.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	472% 6.14mg	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	358% 1430μg	55% 220μg	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	11% 10mg	150% 135mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	3% 30mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	908% 8.17mg	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	393% 31.4mg	880% 70.4mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	102% 430mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	268% 6.16mg	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	214% 1500mg	144% 1010mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	169% 5730mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	18.7% 692g	12.8% 473g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans VS Baked Potato Skin per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Mothbeans vs Baked Potato Skin:

• 1 kilogram of Boiled Mothbeans has 6.5 times more Vitamin B9 than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 4.6 times more Vitamin B2, 4.6 times more Vitamin B3, 2.2 times more Vitamin B5, 6.6 times more Vitamin B6 and 13.5 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans and Baked Potato Skin provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Mothbeans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled Mothbeans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mothbeans vs Baked Potato Skin:

• 1 kilogram of Boiled Mothbeans has 2.4 times more Magnesium, 1.5 times more Phosphorus, 4 times more Selenium and 1.2 times more Zinc than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 11.3 times more Calcium, 5 times more Copper, 2.2 times more Iron and 1.9 times more Potassium than Boiled Mothbeans.
• Both Boiled Mothbeans and Baked Potato Skin contain similar levels of Manganese per one kilogram.
• 1 kilogram of Boiled Mothbeans lack sufficient amounts of Calcium
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mothbeans has 9 times more Omega 3 and 1.8 times more Protein than Baked Potato Skin.
• While 1 kg of Baked Potato Skin contains 1.7 times more Energy and 2.2 times more Carbohydrate than Boiled Mothbeans.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Mothbeans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one kilogram.