Comparing Nutrients in 5 ounces Potato Skin VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	6.8% 197kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	9.33% 3.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	10% 0.13mg	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	6.02% 24μg	28.7% 115μg	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	18% 16mg	0% 0mg	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	8.9% 1.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	12.8% 128mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	45.2% 0.41mg	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	57.4% 4.6mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	39% 0.9mg	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	7.7% 54mg	23% 160mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	23.4% 795mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	3.2% 118g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled White Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Potato Skin versus 5 oz of Boiled White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Potato Skin vs Boiled White Beans:

• 5 ounces of Potato Skin have 7.4 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
• While 5 oz of Boiled White Beans contain 5.6 times more Vitamin B1 and 4.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Boiled White Beans:

• 5 ounces of Potato Skin have 1.5 times more Copper and 1.3 times more Water than Boiled White Beans.
• While 5 oz of Boiled White Beans contain 3 times more Calcium, 2.7 times more Magnesium, 3 times more Phosphorus, 1.4 times more Potassium, 4.3 times more Selenium and 3.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans contain similar levels of Iron and Manganese per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled White Beans contain 2.4 times more Energy, 6.9 times more Omega 3, 2 times more Carbohydrate, 2.5 times more Fiber and 3.8 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled White Beans provide inadequate amounts of Omega 6 in five ounces.