Comparing Nutrients in 7 ounces Green Snap Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Potato Skin	17%	1%	82%

Macro Nutrients

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Energy	2.12% 61.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	10.6% 14g	19% 24.7g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	13% 4.96g	38g per day for Men 19-50 years
Protein	6.5% 3.63g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.1% 1.46mg	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	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	93% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.94% 37.7μg	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	25.5% 2.04mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	52% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	183% 82.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	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	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Green Snap 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 Green Snap Beans vs Potato Skin:

• 7 ounces of Green Snap Beans have more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Green Snap Beans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Green Snap Beans vs Potato Skin:

• 7 ounces of Green Snap Beans have 1.2 times more Calcium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 6.1 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin contain similar levels of Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Green Snap 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 Green Snap Beans have 6.9 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.9 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Green Snap Beans VS Potato Skin

What are the health benefits of Green Snap Beans compared to Potato Skin?

Green snap beans are a great source of vitamins A, C, and K, as well as fiber and antioxidants. They can help support a healthy immune system, improve digestion, and reduce inflammation. On the other hand, potato skins are a good source of potassium, fiber, and antioxidants, but they are higher in carbohydrates and calories compared to green snap beans. Overall, both can be part of a healthy diet, but green snap beans may offer more nutritional benefits with fewer calories.

Can I lose weight easier by eating more Green Snap Beans or Potato Skin?

Green snap beans would be a better choice for weight loss compared to potato skins. Green snap beans are low in calories and high in fiber, which can help you feel full and satisfied while consuming fewer calories. On the other hand, potato skins are higher in calories and carbohydrates, which may not be as conducive to weight loss. Additionally, green snap beans are rich in vitamins, minerals, and antioxidants, making them a nutritious choice for overall health.

Should I eat more Green Snap Beans or more Potato Skin to gain more muscles while training consistently?

To gain more muscle while training consistently, it is important to focus on consuming adequate protein sources. Green snap beans are a good source of fiber and micronutrients but are low in protein. Potato skins, on the other hand, contain some protein along with carbohydrates and other nutrients. To support muscle growth, it is recommended to include a variety of protein-rich plant foods such as legumes, tofu, tempeh, nuts, and seeds in your diet.

What is the environmental impact of producing Green Snap Beans compared to Potato Skin?

Green snap beans generally have a lower environmental impact compared to potato skins. Green snap beans require less water, land, and energy to produce, and they also have a lower carbon footprint. Additionally, green snap beans are typically grown in a shorter period of time compared to potatoes, which can further reduce their environmental impact. Overall, choosing green snap beans over potato skins can be a more sustainable choice for the environment.