Comparing Nutrients in 1 pound Potato Skin VS Boiled Yardlong Beans

Macros Ratio

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

Macro Nutrients

	Potato Skin	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.8% 0.48g	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	73.6% 96g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Yardlong 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	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	33% 0.43mg	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	166% 662μg	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	2% 1.8mg	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 Yardlong Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	113% 1.02mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	96% 2.2mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	23% 12.7μg	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	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.43% 312g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Potato Skin has 1.9 times more Vitamin B3, 2.5 times more Vitamin B6 and 28.5 times more Vitamin C than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 10.1 times more Vitamin B1, 1.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 8.6 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Boiled Yardlong Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Yardlong 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 Yardlong Beans:

• 1 pound of Potato Skin has 1.9 times more Copper, 1.2 times more Iron, 1.2 times more Manganese, 1.3 times more Potassium and 1.2 times more Water than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 1.4 times more Calcium, 4.3 times more Magnesium, 4.8 times more Phosphorus, 9.3 times more Selenium and 3.1 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Yardlong Beans contains 2 times more Energy, 8.8 times more Omega 3, 1.7 times more Carbohydrate, 1.5 times more Fiber and 3.2 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 Yardlong Beans provide inadequate amounts of Omega 6 in one pound.