Comparing Nutrients in 7 ounces In Pod Fava Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Potato Skin	17%	1%	82%

Macro Nutrients

	In Pod Fava Beans	Potato Skin	Recommended Dietary Allowance
Energy	6.02% 175kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	19% 24.7g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	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	39% 15g	13% 4.96g	38g per day for Men 19-50 years
Protein	28% 15.7g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	36.5% 0.47mg	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	73.4% 294μg	8.43% 33.7μg	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	8.16% 7.34mg	25% 22.6mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Potato Skin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	93% 0.84mg	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	38.4% 3.08mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	52% 1.2mg	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	36.6% 256mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of In Pod Fava Beans versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Potato Skin:

• 7 ounces of In Pod Fava Beans have 6.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 8.7 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin C than Raw In Pod Fava Beans.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw In Pod Fava Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for In Pod Fava Beans vs Potato Skin:

• 7 ounces of In Pod Fava Beans have 1.2 times more Calcium, 1.4 times more Magnesium, 3.4 times more Phosphorus and 2.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.1 times more Iron than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Potato Skin contain similar levels of Copper, Manganese and Potassium per seven ounces.
• Both Raw In Pod Fava Beans as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of In Pod Fava Beans have 1.5 times more Energy, 1.4 times more Carbohydrate, 3 times more Fiber and 3.1 times more Protein than Potato Skin.
• Both Raw In Pod Fava Beans as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.