Comparing Nutrients in 1 pound Potato Skin VS Boiled Hyacinth-Young beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Potato Skin	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	9.07% 263kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.053% 0.009g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	21% 11.7g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	8.03% 0.1mg	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	53.3% 213μg	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	25.7% 23mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	24% 0.22mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	41.4% 0.95mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	10.2% 378g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Hyacinth-Young beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Potato Skin versus 1 lb of Boiled Hyacinth-Young beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Potato Skin vs Boiled Hyacinth-Young beans with Salt:

• 1 pound of Potato Skin has 2.2 times more Vitamin B3, 5.7 times more Vitamin B5, 10.4 times more Vitamin B6 and 2.2 times more Vitamin C than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 2.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 2.8 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Hyacinth-Young beans with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Potato Skin as well as Boiled and Drained Hyacinth-Young beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Boiled Hyacinth-Young beans with Salt:

• 1 pound of Potato Skin has 8.8 times more Copper, 4.3 times more Iron, 2.9 times more Manganese and 1.6 times more Potassium than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 1.4 times more Calcium, 1.8 times more Magnesium, 1.3 times more Phosphorus, 5.3 times more Selenium and 23.8 times more Sodium than Raw Potato Skin.
• Both Potato Skin and Boiled Hyacinth-Young beans with Salt contain similar levels of Zinc and Water per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.4 times more Carbohydrate than Boiled Hyacinth-Young beans with Salt.
• Both Potato Skin and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled and Drained Hyacinth-Young beans with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.