Comparing Nutrients in 1 pound Baked Potato Skin VS Boiled Yambean

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Baked Potato Skin	Boiled Yambean	Recommended Dietary Allowance
Energy	31% 898kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	30.8% 40g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	NA	38g per day for Men 19-50 years
Protein	34.7% 19.5g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	6.43% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	14% 0.18mg	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	25% 100μg	9.07% 36.3μg	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	68% 61.2mg	71% 64mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Yambean	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	23% 0.21mg	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	399% 32mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	11.2% 0.26mg	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	65.4% 458mg	10.4% 72.6mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	5.8% 215g	11% 409g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled Yambean per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Boiled Yambean :

• 1 pound of Baked Potato Skin has 7.2 times more Vitamin B1, 3.8 times more Vitamin B2, 16.1 times more Vitamin B3, 7.1 times more Vitamin B5, 15.4 times more Vitamin B6 and 2.8 times more Vitamin B9 than Boiled Yambean .
• Both Baked Potato Skin and Boiled Yambean provide similar amounts of Vitamin C per one pound.
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Baked Potato Skin as well as Boiled and Drained Yambean have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Boiled Yambean :

• 1 pound of Baked Potato Skin has 3.1 times more Calcium, 17.8 times more Copper, 12.4 times more Iron, 3.9 times more Magnesium, 10.8 times more Manganese, 6.3 times more Phosphorus, 4.2 times more Potassium and 3.3 times more Zinc than Boiled Yambean .
• While 1 lb of Boiled and Drained Yambean contains 1.9 times more Water than Baked Potato Skin.
• 1 pound of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Baked Potato Skin as well as Boiled and Drained Yambean lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 5.2 times more Energy, 5.2 times more Carbohydrate and 6 times more Protein than Boiled Yambean .
• 1 pound of Boiled Yambean provide inadequate amounts of Energy and Protein