Comparing Nutrients in 7 ounces Canned Yellow Snap Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Yellow Snap Beans	Potato Skin	Recommended Dietary Allowance
Energy	1.37% 39.7kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	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	6.87% 8.93g	19% 24.7g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	6.8% 2.58g	13% 4.96g	38g per day for Men 19-50 years
Protein	4.08% 2.3g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	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% 63.5μg	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	10.6% 9.53mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64.3% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	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	22.3% 1.8mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.3% 0.4mg	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	5.4% 37.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	6.36% 216mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	5% 185g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Yellow Snap Beans VS Potato Skin per 7 oz

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

• 7 ounces of Canned Yellow Snap Beans have more Vitamin A, 1.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.4 times more Vitamin C than Drained Canned Yellow Snap Beans without salt.
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Drained Canned Yellow Snap Beans without salt as well as Raw Potato Skin have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Potato Skin contain 11.1 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus and 3.8 times more Potassium than Drained Canned Yellow Snap Beans without salt.
• Both Canned Yellow Snap Beans and Potato Skin contain similar levels of Calcium, Zinc and Water per seven ounces.
• Both Drained Canned Yellow Snap Beans without salt as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Potato Skin contain 2.9 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Fiber and 2.2 times more Protein than Drained Canned Yellow Snap Beans without salt.
• 7 ounces of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Drained Canned Yellow Snap Beans without salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.