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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Potato Skin	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.51% 0.086g	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	15.7% 20.4g	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	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	21% 11.7g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Yellow 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	5.67% 0.068mg	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	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	13% 0.17mg	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	36.3% 145μg	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	24% 21.8mg	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 Yellow Snap Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	19% 0.17mg	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	51% 4.1mg	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	39.4% 0.91mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	14.5% 494mg	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	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.2% 378g	11.4% 423g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Canned Yellow 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 Yellow Snap Beans:

• 1 pound of Potato Skin has 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Yellow Snap Beans.
• While 1 lb of Drained Canned Yellow Snap Beans without salt contains more Vitamin A, 1.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin A
• 1 pound of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Drained Canned Yellow 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 Yellow Snap Beans:

• 1 pound of Potato Skin has 11.1 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 3.8 times more Potassium and 1.2 times more Zinc than Canned Yellow Snap Beans.
• Both Potato Skin and Canned Yellow Snap Beans contain similar levels of Calcium and Water per one pound.
• Both Raw Potato Skin as well as Drained Canned Yellow 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 2.9 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Fiber and 2.2 times more Protein than Canned Yellow Snap Beans.
• 1 pound of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.