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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Yellow Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Potato Skin	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Energy	9.07% 263kcal	2.35% 68kcal	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	0.33% 0.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.53% 0.091g	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	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	18% 6.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	9.6% 0.48mg	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	20.4% 81.6μg	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	20% 18mg	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	6.96% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Yellow Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	35.3% 0.32mg	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	66% 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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	4.23% 63.5mg	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	11.6% 429g	3700g per day for Men 19-50 years

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

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

• 1 pound of Potato Skin has 5.2 times more Vitamin B3, 2.8 times more Vitamin B5, 8 times more Vitamin B6 and 2.9 times more Vitamin C than Canned Yellow Snap Beans with Liquids.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids contains 1.3 times more Vitamin B2 than Raw Potato Skin.
• Both Potato Skin and Canned Yellow Snap Beans with Liquids provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Canned Yellow Snap Beans with Liquids have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Canned Yellow Snap Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Yellow Snap Beans with Liquids:

• 1 pound of Potato Skin has 1.3 times more Calcium, 6 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 2 times more Phosphorus, 4.2 times more Potassium and 1.8 times more Zinc than Canned Yellow Snap Beans with Liquids.
• Both Potato Skin and Canned Yellow Snap Beans with Liquids contain similar levels of Water per one pound.
• 1 pound of Canned Yellow Snap Beans with Liquids lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Canned Yellow Snap Beans Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 3.9 times more Energy, 3.6 times more Carbohydrate, 1.7 times more Fiber and 3.2 times more Protein than Canned Yellow Snap Beans with Liquids.
• While 1 lb of Canned Yellow Snap Beans Solids and Liquids contains 3.2 times more Omega 3 than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• 1 pound of Canned Yellow Snap Beans with Liquids provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Canned Yellow Snap Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.