Comparing Nutrients in 7 ounces Canned Broadbeans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Broadbeans	Potato Skin	Recommended Dietary Allowance
Energy	4.86% 141kcal	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	0.23% 0.073g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	19% 24.6g	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	19.3% 7.34g	13% 4.96g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Potato Skin	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.72% 0.24mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	3.97% 3.57mg	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

	Canned Broadbeans	Potato Skin	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	25% 2mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	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	22.4% 157mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	60% 899mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.3% 159g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Broadbeans 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 Broadbeans vs Potato Skin:

• 7 ounces of Canned Broadbeans have 1.3 times more Vitamin B2 and 1.9 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B5, 5.3 times more Vitamin B6 and 6.3 times more Vitamin C than Canned Broadbeans .
• Both Canned Broadbeans and Potato Skin provide similar amounts of Vitamin B3 per seven ounces.
• Both Canned Broadbeans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Broadbeans vs Potato Skin:

• 7 ounces of Canned Broadbeans have 1.4 times more Magnesium, 2.1 times more Phosphorus, 6 times more Selenium, 45.3 times more Sodium and 1.8 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.9 times more Copper, 3.2 times more Iron, 2.1 times more Manganese and 1.7 times more Potassium than Canned Broadbeans .
• Both Canned Broadbeans and Potato Skin contain similar levels of Calcium and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Broadbeans have 1.2 times more Energy, 1.5 times more Fiber and 2.1 times more Protein than Potato Skin.
• Both Canned Broadbeans and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• Both Canned Broadbeans as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.