Comparing Nutrients in 1 pound Potato Skin VS Steamed Sesbania Flower

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Steamed Sesbania Flower	18%	2%	80%

Macro Nutrients

	Potato Skin	Steamed Sesbania Flower	Recommended Dietary Allowance
Energy	9.07% 263kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	18.2% 23.7g	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	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Steamed Sesbania Flower	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	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	7.1% 1.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	NA	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	64.6% 259μg	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	186% 168mg	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	Steamed Sesbania Flower	Recommended Dietary Allowance
Calcium	13.6% 136mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	NA	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	NA	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	NA	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 Steamed Sesbania Flower per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Steamed Sesbania Flower:

• 1 pound of Potato Skin has 4.1 times more Vitamin B3 than Steamed Sesbania Flower.
• While 1 lb of Steamed Sesbania Flower contains 2.3 times more Vitamin B1, 3.4 times more Vitamin B9 and 3.2 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Steamed Sesbania Flower provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Steamed Sesbania Flower have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Steamed Sesbania Flower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Steamed Sesbania Flower:

• 1 pound of Potato Skin has 1.4 times more Calcium, 5.8 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus and 3.9 times more Potassium than Steamed Sesbania Flower.
• Both Potato Skin and Steamed Sesbania Flower contain similar levels of Water per one pound.
• Both Raw Potato Skin as well as Steamed Sesbania Flower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 2.6 times more Energy, 2.4 times more Carbohydrate and 2.3 times more Protein than Steamed Sesbania Flower.
• 1 pound of Steamed Sesbania Flower provide inadequate amounts of Energy