Comparing Nutrients in 1 kilogram Baked Potato Skin VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Mung Beans	27%	3%	70%

Macro Nutrients

	Baked Potato Skin	Mung Beans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	482% 626g	130g per day for Men 19-50 years
Sugars	19.3% 14g	91% 66g	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	429% 163g	38g per day for Men 19-50 years
Protein	76.6% 43g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Mung Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	518% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	382% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	294% 3.82mg	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	1563% 6250μg	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	53.3% 48mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Mung Beans	Recommended Dietary Allowance
Calcium	34% 340mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	1046% 9.4mg	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	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	450% 10.4mg	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	524% 3670mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	366% 12460mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	244% 27mg	11mg per day for Men 19-50 years
Water	12.8% 473g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked Potato Skin vs Mung Beans:

• 1 kilogram of Baked Potato Skin has 1.4 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.8 times more Vitamin C than Mung Beans.
• While 1 kg of Raw Mung Beans contains 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.2 times more Vitamin B5, 28.4 times more Vitamin B9, 12.8 times more Vitamin E and 5.3 times more Vitamin K than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• Both Baked Potato Skin as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Potato Skin vs Mung Beans:

• 1 kg of Raw Mung Beans contains 3.9 times more Calcium, 4.4 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium, 11.7 times more Selenium and 5.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Mung Beans contain similar levels of Copper and Iron per one kilogram.
• 1 kilogram of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Mung Beans contains 1.8 times more Energy, 11.2 times more Omega 6, 1.4 times more Carbohydrate, 4.7 times more Sugars, 2.1 times more Fiber and 5.6 times more Protein than Baked Potato Skin.
• 1 kilogram of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Raw Mung Beans provide inadequate amounts of Omega 3 in one kilogram.