Comparing Nutrients in 1 kilogram Potato Skin VS Soybeans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Soybeans	33%	40%	27%

Macro Nutrients

	Potato Skin	Soybeans	Recommended Dietary Allowance
Energy	20% 580kcal	154% 4460kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	206% 199g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	90% 29g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	831% 13.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	584% 99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	232% 302g	130g per day for Men 19-50 years
Sugars	NA	101% 73.3g	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	65.8% 25g	245% 93g	38g per day for Men 19-50 years
Protein	46% 25.7g	652% 365g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	728% 8.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	669% 8.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	159% 7.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	290% 3.77mg	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	42.5% 170μg	938% 3750μg	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	127% 114mg	66.7% 60mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	392% 470μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Soybeans	Recommended Dietary Allowance
Calcium	30% 300mg	277% 2770mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	1842% 16.6mg	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	405% 32.4mg	1963% 157mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	667% 2800mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	1094% 25mg	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	54.3% 380mg	1006% 7040mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	529% 17970mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	324% 178μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	22.5% 833g	2.3% 85.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Soybeans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Potato Skin vs Soybeans:

• 1 kilogram of Potato Skin has 1.9 times more Vitamin C than Soybeans.
• While 1 kg of Raw Soybeans contains 41.6 times more Vitamin B1, 22.9 times more Vitamin B2, 1.6 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 22.1 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Soybeans:

• 1 kilogram of Potato Skin has 9.8 times more Water than Soybeans.
• While 1 kg of Raw Soybeans contains 9.2 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 12.2 times more Magnesium, 4.2 times more Manganese, 18.5 times more Phosphorus, 4.4 times more Potassium, 59.3 times more Selenium and 14 times more Zinc than Raw Potato Skin.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Soybeans contains 7.7 times more Energy, 199.4 times more Fat, 110.9 times more Saturated Fat, 133 times more Omega 3, 310.2 times more Omega 6, 2.4 times more Carbohydrate, 3.7 times more Fiber and 14.2 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3 and Omega 6