Comparing Nutrients in 7 ounces Young Broadbeans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Potato Skin	17%	1%	82%

Macro Nutrients

	Young Broadbeans	Potato Skin	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	18% 23.2g	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	22% 8.33g	13% 4.96g	38g per day for Men 19-50 years
Protein	20% 11g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	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	28% 0.34mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	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	47.6% 191μg	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	72.8% 65.5mg	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

	Young Broadbeans	Potato Skin	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	47% 3.77mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	27% 189mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	6.6% 99mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Potato Skin per 7 oz

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

• 7 ounces of Young Broadbeans have more Vitamin A, 8.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 5.6 times more Vitamin B9 and 2.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 3.5 times more Vitamin B5 and 6.3 times more Vitamin B6 than Raw Young Broadbeans.
• 7 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Young Broadbeans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Young Broadbeans have 1.7 times more Magnesium, 2.5 times more Phosphorus, 4 times more Selenium, 5 times more Sodium and 1.7 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.4 times more Calcium, 5.7 times more Copper, 1.7 times more Iron, 1.9 times more Manganese and 1.7 times more Potassium than Raw Young Broadbeans.
• Both Young Broadbeans and Potato Skin contain similar levels of Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Young Broadbeans have 1.2 times more Energy, 18.9 times more Omega 3, 1.7 times more Fiber and 2.2 times more Protein than Potato Skin.
• Both Young Broadbeans and Potato Skin offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Young Broadbeans VS Potato Skin

What are the health benefits of Young Broadbeans compared to Potato Skin?

Young broad beans are a good source of plant-based protein, fiber, folate, and antioxidants, which can support heart health, digestion, and overall well-being. Potato skins are also nutritious, providing fiber, potassium, and vitamin C. However, broad beans offer more protein and folate compared to potato skins. Both can be part of a healthy diet, but broad beans may offer slightly more health benefits in terms of protein and folate content.

Can I lose weight easier by eating more Young Broadbeans or Potato Skin?

Both young broadbeans and potato skin can be part of a healthy weight loss diet due to their high fiber content which can help you feel full and satisfied. However, it's important to focus on a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Additionally, portion control and overall calorie intake are key factors in achieving weight loss goals.

Should I eat more Young Broadbeans or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both young broadbeans and potato skin can contribute to your protein intake, but young broadbeans are a better source of protein and essential amino acids compared to potato skin. Including a variety of plant-based protein sources such as beans, lentils, tofu, tempeh, nuts, and seeds in your diet will help support muscle growth and recovery.

What is the environmental impact of producing Young Broadbeans compared to Potato Skin?

Young broadbeans have a lower environmental impact compared to potato skin production. Broadbeans require less water, land, and energy to grow, making them a more sustainable option. Additionally, broadbeans are nitrogen-fixing plants, which can help improve soil health and reduce the need for synthetic fertilizers.