Comparing Nutrients in 1 pound Potato Skin VS Sprouted Soybeans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sprouted Soybeans	35%	40%	25%

Macro Nutrients

	Potato Skin	Sprouted Soybeans	Recommended Dietary Allowance
Energy	9.07% 263kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	89% 15g	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	33.4% 43.4g	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	13% 5g	38g per day for Men 19-50 years
Protein	21% 11.7g	106% 59.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sprouted Soybeans	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	129% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	84.3% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	61.4% 0.8mg	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	195% 780μg	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	77% 69.4mg	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	Sprouted Soybeans	Recommended Dietary Allowance
Calcium	13.6% 136mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	215% 1.94mg	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	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	138% 3.2mg	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	106% 744mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	64.6% 2195mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.95% 2.72μg	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	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.47% 313g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sprouted Soybeans per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Sprouted Soybeans:

• 1 pound of Potato Skin has 1.4 times more Vitamin B6 than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 16.2 times more Vitamin B1, 3.1 times more Vitamin B2, 3.1 times more Vitamin B5, 10.1 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Sprouted Soybeans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Sprouted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Sprouted Soybeans:

• 1 pound of Potato Skin has 1.5 times more Iron and 1.2 times more Water than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 2.2 times more Calcium, 3.1 times more Magnesium, 4.3 times more Phosphorus and 3.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Sprouted Soybeans contain similar levels of Copper, Manganese and Potassium per one pound.
• Both Raw Potato Skin as well as Raw Sprouted Soybeans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Potato Skin has 1.3 times more Carbohydrate and 2.3 times more Fiber than Sprouted Soybeans.
• While 1 lb of Raw Sprouted Soybeans contains 2.1 times more Energy, 67 times more Fat, 35.7 times more Saturated Fat, 44.5 times more Omega 3, 104.3 times more Omega 6 and 5.1 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6