Comparing Nutrients in 1 pound Boiled Cranberry Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Cranberry Beans	Potato Skin	Recommended Dietary Allowance
Energy	21.3% 617kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.3% 111g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	NA	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	103% 39g	30% 11.3g	38g per day for Men 19-50 years
Protein	75.7% 42.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.3% 0.37mg	83.4% 1.1mg	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	235% 939μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Cranberry Beans	Potato Skin	Recommended Dietary Allowance
Calcium	22.7% 227mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	213% 1.9mg	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	119% 9.5mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	119% 2.73mg	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	87.5% 612mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	51.6% 1755mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.93% 293g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Cranberry Beans vs Potato Skin:

• 1 pound of Boiled Cranberry Beans has 10 times more Vitamin B1, 1.8 times more Vitamin B2 and 12.2 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• 1 pound of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Cranberry Beans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Cranberry Beans vs Potato Skin:

• 1 pound of Boiled Cranberry Beans has 1.7 times more Calcium, 2.2 times more Magnesium, 3.6 times more Phosphorus, 4.3 times more Selenium and 3.3 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.8 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.3 times more Water than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Potato Skin contain similar levels of Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Cranberry Beans has 2.3 times more Energy, 9.1 times more Omega 3, 2 times more Carbohydrate, 3.4 times more Fiber and 3.6 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Cranberry Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.