Comparing Nutrients in 1 pound Potato Skin VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	21.7% 630kcal	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	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.2% 0.38g	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	87.5% 114g	130g per day for Men 19-50 years
Sugars	NA	2.13% 1.54g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled White 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	44.6% 0.54mg	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	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	32.4% 0.42mg	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	92% 367μg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	145% 1.3mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	125% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	10.2% 378g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled White Beans per 1 lb

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

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

• 1 pound of Potato Skin has 7.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 5.6 times more Vitamin B1 and 4.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Boiled White 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 White Beans:

• 1 pound of Potato Skin has 1.5 times more Copper and 1.3 times more Water than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 3 times more Calcium, 2.7 times more Magnesium, 3 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 3.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans contain similar levels of Iron and Manganese per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled White Beans contains 2.4 times more Energy, 6.9 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Fiber and 3.8 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 White Beans provide inadequate amounts of Omega 6 in one pound.