Comparing Nutrients in 1 pound Boiled Yambean VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Yambean	7%	2%	91%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Yambean	Potato Skin	Recommended Dietary Allowance
Energy	5.94% 172kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.8% 40g	43.4% 56.4g	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Yambean	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.4% 0.86mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	83.4% 1.1mg	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	9.07% 36.3μg	19.3% 77μg	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	71% 64mg	57.5% 51.7mg	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

	Boiled Yambean	Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	213% 1.9mg	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	32.3% 2.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	119% 2.73mg	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	10.4% 72.6mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	11% 409g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Yambean VS Potato Skin per 1 lb

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

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

• 1 pound of Boiled Yambean has 1.2 times more Vitamin C than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.4 times more Vitamin B2, 5.4 times more Vitamin B3, 2.5 times more Vitamin B5, 6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Boiled and Drained Yambean .
• 1 pound of Boiled Yambean have insufficient amounts of Vitamin B3
• Both Boiled and Drained Yambean as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Raw Potato Skin contains 2.7 times more Calcium, 9.2 times more Copper, 5.7 times more Iron, 2.1 times more Magnesium, 10.6 times more Manganese, 2.4 times more Phosphorus, 3.1 times more Potassium and 2.3 times more Zinc than Boiled and Drained Yambean .
• Both Boiled Yambean and Potato Skin contain similar levels of Water per one pound.
• 1 pound of Boiled Yambean lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Yambean as well as Raw Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Potato Skin contains 1.5 times more Energy, 1.4 times more Carbohydrate and 3.6 times more Protein than Boiled and Drained Yambean .
• 1 pound of Boiled Yambean provide inadequate amounts of Energy and Protein