Comparing Nutrients in 1 pound Potato Skin VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Potato Skin	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	85% 110g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	30% 11.3g	99% 37.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	27% 0.35mg	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	19.3% 77μg	98% 390μg	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	57.5% 51.7mg	0% 0mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	136% 1.22mg	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	184% 14.7mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	64.5% 1.5mg	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	24.6% 172mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	57.8% 1964mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Black Turtle Beans per 1 lb

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

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

• 1 pound of Potato Skin has 2 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 10.7 times more Vitamin B1, 1.5 times more Vitamin B2 and 5.1 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Black Turtle Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Black Turtle Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Potato Skin has 1.6 times more Copper, 1.8 times more Manganese and 1.3 times more Water than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 1.8 times more Calcium, 2.1 times more Magnesium, 4 times more Phosphorus, 4 times more Selenium and 2.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Black Turtle Beans contain similar levels of Iron and Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Black Turtle Beans contains 2.2 times more Energy, 6.8 times more Omega 3, 2 times more Carbohydrate, 3.3 times more Fiber and 3.2 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.