Comparing Nutrients in 5 ounces Potato Skin VS Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Winged Beans	27%	34%	39%

Macro Nutrients

	Potato Skin	Winged Beans	Recommended Dietary Allowance
Energy	2.83% 82.2kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	10.2% 3.26g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	34% 5.77g	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	45.5% 59g	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	9.33% 3.54g	97% 36.7g	38g per day for Men 19-50 years
Protein	6.5% 3.64g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Winged 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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.14% 0.054mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.15% 1.46mg	27.4% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	19% 0.25mg	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	16% 63.8μg	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	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	Winged Beans	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	62.4% 624mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	454% 4.1mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	60.4% 254mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	229% 5.27mg	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	91% 639mg	700mg per day for Men 19-50 years
Potassium	17.2% 585mg	40.7% 1385mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	3.2% 118g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Winged Beans per 5 oz

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

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

• 5 ounces of Potato Skin have 1.4 times more Vitamin B6 and more Vitamin C than Winged Beans.
• While 5 oz of Raw Winged Beans contain 49 times more Vitamin B1, 11.8 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Potato Skin.
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 5 ounces of Winged Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Winged Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Potato Skin vs Winged Beans:

• 5 ounces of Potato Skin have 10 times more Water than Winged Beans.
• While 5 oz of Raw Winged Beans contain 14.7 times more Calcium, 6.8 times more Copper, 4.1 times more Iron, 7.8 times more Magnesium, 6.2 times more Manganese, 11.9 times more Phosphorus, 2.4 times more Potassium, 27.3 times more Selenium, 3.8 times more Sodium and 12.8 times more Zinc than Raw Potato Skin.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Winged Beans contain 7.1 times more Energy, 163.2 times more Fat, 88.6 times more Saturated Fat, 26.2 times more Omega 3, 127.1 times more Omega 6, 3.4 times more Carbohydrate, 10.4 times more Fiber and 11.5 times more Protein than Raw Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6