Comparing Nutrients in 7 ounces Boiled Broadbeans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Boiled Broadbeans	Potato Skin	Recommended Dietary Allowance
Energy	7.53% 218kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	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	30% 39g	19% 24.7g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	28.2% 10.7g	13% 4.96g	38g per day for Men 19-50 years
Protein	27% 15g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	16% 0.19mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.8% 1.4mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.23% 0.31mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	51.6% 206μg	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	0.66% 0.6mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Potato Skin	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	37.2% 2.98mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	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	35.4% 248mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.2% 2mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.84% 142g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broadbeans VS Potato Skin per 7 oz

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

• 7 ounces of Boiled Broadbeans have 4.6 times more Vitamin B1, 2.3 times more Vitamin B2 and 6.1 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Vitamin B3, 1.9 times more Vitamin B5, 3.3 times more Vitamin B6 and 38 times more Vitamin C than Boiled Broadbeans .
• 7 ounces of Boiled Broadbeans have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Boiled Broadbeans 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 Boiled Broadbeans vs Potato Skin:

• 7 ounces of Boiled Broadbeans have 1.9 times more Magnesium, 3.3 times more Phosphorus, 8.7 times more Selenium and 2.9 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Copper, 2.2 times more Iron, 1.4 times more Manganese and 1.5 times more Potassium than Boiled Broadbeans .
• Both Boiled Broadbeans and Potato Skin contain similar levels of Calcium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Broadbeans have 1.9 times more Energy, 1.6 times more Carbohydrate, 2.2 times more Fiber and 3 times more Protein than Potato Skin.
• Both Boiled Broadbeans as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.