Comparing Nutrients in 1 kilogram Potato Skin VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Yambean	7%	2%	91%

Macro Nutrients

	Potato Skin	Yambean	Recommended Dietary Allowance
Energy	20% 580kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	68% 88.2g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	129% 49g	38g per day for Men 19-50 years
Protein	46% 25.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Yambean	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	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Yambean	Recommended Dietary Allowance
Calcium	30% 300mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	53.3% 0.48mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	26% 0.6mg	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	54.3% 380mg	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	22.5% 833g	24.3% 901g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Yambean per 1 kg

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

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

• 1 kilogram of Potato Skin has 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Yambean .
• While 1 kg of Raw Yambean contains 1.8 times more Vitamin C than Raw Potato Skin.
• 1 kilogram of Yambean have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Yambean :

• 1 kilogram of Potato Skin has 2.5 times more Calcium, 8.8 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 10 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Yambean .
• Both Potato Skin and Yambean contain similar levels of Water per one kilogram.
• 1 kilogram of Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Yambean lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Potato Skin has 1.5 times more Energy, 1.4 times more Carbohydrate and 3.6 times more Protein than Yambean .
• While 1 kg of Raw Yambean contains 2 times more Fiber than Raw Potato Skin.
• 1 kilogram of Yambean provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Yambean provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.