Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Potato Skin	17%	1%	82%

Macro Nutrients

	Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Energy	4.6% 133kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	20% 26g	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	65.5% 262μg	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	41.5% 37.3mg	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	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

	Sprouted Navy Beans	Potato Skin	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	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	48% 3.83mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	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	28.3% 198mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Navy 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 Sprouted Navy Beans vs Potato Skin:

• 7 ounces of Sprouted Navy Beans have 18.6 times more Vitamin B1, 5.7 times more Vitamin B2, 2.7 times more Vitamin B5, 7.8 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Vitamin B6 than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Sprouted Navy 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 Sprouted Navy Beans vs Potato Skin:

• 7 ounces of Sprouted Navy Beans have 4.4 times more Magnesium, 2.6 times more Phosphorus and 2.5 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Calcium, 1.7 times more Iron, 1.5 times more Manganese and 1.3 times more Potassium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Potato Skin contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy 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 Sprouted Navy Beans have 26 times more Omega 3 and 2.4 times more Protein than Potato Skin.
• Both Sprouted Navy Beans and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Sprouted Navy Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Navy Beans VS Potato Skin

What are the health benefits of Sprouted Navy Beans compared to Potato Skin?

Sprouted navy beans are a great source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, potato skins are high in fiber, potassium, and vitamin C. Both can be part of a healthy vegan diet, but navy beans offer more protein and nutrients compared to potato skins.

Can I lose weight easier by eating more Sprouted Navy Beans or Potato Skin?

Both sprouted navy beans and potato skins can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied. However, sprouted navy beans are a better choice as they are lower in calories and higher in protein compared to potato skins. Additionally, navy beans are a good source of vitamins and minerals, making them a more nutrient-dense option for weight loss.

Should I eat more Sprouted Navy Beans or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both sprouted navy beans and potato skins can contribute to muscle growth, but sprouted navy beans are a better option as they are higher in protein and essential amino acids compared to potato skins. Additionally, sprouted navy beans are a good source of fiber, vitamins, and minerals that support overall health and muscle recovery. Incorporating a variety of plant-based protein sources like sprouted navy beans into your diet can help you achieve your muscle-building goals.

What is the environmental impact of producing Sprouted Navy Beans compared to Potato Skin?

Sprouted navy beans have a lower environmental impact compared to potato skin production. Beans generally require less water, land, and energy to grow compared to potatoes. Additionally, legumes like navy beans have the added benefit of fixing nitrogen in the soil, reducing the need for synthetic fertilizers. Overall, choosing sprouted navy beans over potato skins can help reduce your environmental footprint.