Comparing Nutrients in 1 pound Potato Skin VS Boiled Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Broadbeans	27%	3%	70%

Macro Nutrients

	Potato Skin	Boiled Broadbeans	Recommended Dietary Allowance
Energy	9.07% 263kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4.06% 0.69g	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	68.6% 89g	130g per day for Men 19-50 years
Sugars	NA	11.4% 8.26g	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	64.5% 24.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	25% 0.33mg	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	118% 472μg	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	1.5% 1.36mg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	13.6% 136mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	131% 1.17mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	83% 1.9mg	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	81% 567mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	41.6% 4.6mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.77% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Broadbeans per 1 lb

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

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

• 1 pound of Potato Skin has 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 38 times more Vitamin C than Boiled Broadbeans .
• While 1 lb of Boiled Broadbeans contains 4.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 6.1 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Broadbeans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Broadbeans :

• 1 pound of Potato Skin has 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Manganese and 1.5 times more Potassium than Boiled Broadbeans .
• While 1 lb of Boiled Broadbeans contains 1.9 times more Magnesium, 3.3 times more Phosphorus, 8.7 times more Selenium and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Broadbeans contain similar levels of Calcium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Broadbeans contains 1.9 times more Energy, 1.6 times more Carbohydrate, 2.2 times more Fiber and 3 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled Broadbeans provide inadequate amounts of Omega 3 and Omega 6 in one pound.