Comparing Nutrients in 1 pound Potato Skin VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.37% 0.4g	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	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.54g	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	2.06% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	9.07% 5.1g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	10.5% 0.14mg	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	31.8% 127μg	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	14% 12.7mg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	17% 0.15mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	32% 0.74mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Green Snap Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Green Snap Beans:

• 1 pound of Potato Skin has 5 times more Vitamin B3, 1.5 times more Vitamin B5, 8 times more Vitamin B6 and 4.1 times more Vitamin C than Canned Green Snap Beans.
• While 1 lb of Drained Solids of Canned Green Snap Beans without Salt contains more Vitamin A and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Green Snap Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Green Snap Beans:

• 1 pound of Potato Skin has 12.4 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Zinc than Canned Green Snap Beans.
• While 1 lb of Drained Solids of Canned Green Snap Beans without Salt contains 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Canned Green Snap Beans contain similar levels of Water per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.6 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Canned Green Snap Beans.
• While 1 lb of Drained Solids of Canned Green Snap Beans without Salt contains 14.5 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Omega 6 in one pound.