Comparing Nutrients in 1 kilogram Baked Potato Skin VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Baked Potato Skin	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.44% 1.42g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	114% 1.82g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	77.7% 101g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	95% 36g	38g per day for Men 19-50 years
Protein	76.6% 43g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	22.3% 0.29mg	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	55% 220μg	145% 580μg	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	150% 135mg	220% 198mg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	34% 340mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	66.7% 0.6mg	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	880% 70.4mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	113% 2.6mg	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	144% 1010mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	12.8% 473g	22.6% 837g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled Young Broadbeans per 1 kg

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

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

• 1 kilogram of Baked Potato Skin has 2.6 times more Vitamin B3, 13 times more Vitamin B5 and 21.2 times more Vitamin B6 than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 2.6 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Young Broadbeans provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Baked Potato Skin as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Potato Skin has 1.9 times more Calcium, 13.6 times more Copper, 4.7 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 3 times more Potassium than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 2 times more Sodium and 1.8 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Young Broadbeans contain similar levels of Zinc per one kilogram.
• 1 kilogram of Boiled Young Broadbeans lack sufficient amounts of Calcium
• Both Baked Potato Skin as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Potato Skin has 3.2 times more Energy, 4.6 times more Carbohydrate and 2.2 times more Fiber than Boiled Young Broadbeans.
• While 1 kg of Boiled and Drained Young Broadbeans contains 18.2 times more Omega 3 than Baked Potato Skin.
• Both Baked Potato Skin and Boiled Young Broadbeans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in one kilogram.