Comparing Nutrients in 1 pound Young Broadbeans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Young Broadbeans	Potato Skin	Recommended Dietary Allowance
Energy	11.3% 327kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	41% 53g	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	50% 19g	30% 11.3g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Potato Skin	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.3% 0.77mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.4% 0.5mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	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	109% 435μg	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	166% 150mg	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

	Young Broadbeans	Potato Skin	Recommended Dietary Allowance
Calcium	9.98% 100mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	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	108% 8.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	61.6% 431mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.93% 367g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Young Broadbeans 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 Young Broadbeans vs Potato Skin:

• 1 pound of Young Broadbeans has more Vitamin A, 8.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 5.6 times more Vitamin B9 and 2.9 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 3.5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Raw Young Broadbeans.
• 1 pound of Young Broadbeans have insufficient amounts of Vitamin B5
• 1 pound of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Young Broadbeans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Young Broadbeans vs Potato Skin:

• 1 pound of Young Broadbeans has 1.7 times more Magnesium, 2.5 times more Phosphorus, 4 times more Selenium, 5 times more Sodium and 1.7 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.4 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 1.9 times more Manganese and 1.7 times more Potassium than Raw Young Broadbeans.
• Both Young Broadbeans and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Young Broadbeans has 1.2 times more Energy, 18.9 times more Omega 3, 1.7 times more Fiber and 2.2 times more Protein than Potato Skin.
• Both Young Broadbeans and Potato Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.