Comparing Nutrients in 7 ounces Hyacinth-Young beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Potato Skin	17%	1%	82%

Macro Nutrients

	Hyacinth-Young beans	Potato Skin	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	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	0.012% 0.002g	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	14% 18.2g	19% 24.7g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	17.2% 6.55g	13% 4.96g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Potato Skin	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	18.4% 1.47mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	14% 97mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	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	6.68% 0.73mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Hyacinth-Young 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 Hyacinth-Young beans vs Potato Skin:

• 7 ounces of Hyacinth-Young beans have more Vitamin A, 3.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 3.6 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2 times more Vitamin B3, 5.5 times more Vitamin B5 and 10 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Potato Skin provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Hyacinth-Young 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 Hyacinth-Young beans vs Potato Skin:

• 7 ounces of Hyacinth-Young beans have 1.7 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus and 5 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 9 times more Copper, 4.4 times more Iron, 2.9 times more Manganese and 1.6 times more Potassium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Potato Skin contain similar levels of Zinc 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 Hyacinth-Young beans have 1.3 times more Fiber than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.3 times more Energy and 1.4 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Hyacinth-Young beans VS Potato Skin

What are the health benefits of Hyacinth-Young beans compared to Potato Skin?

Hyacinth beans are a good source of plant-based protein, fiber, vitamins, and minerals, while potato skin is rich in fiber, vitamins, and antioxidants. Both can contribute to a balanced vegan diet, but hyacinth beans offer more protein and minerals, while potato skin provides more fiber and antioxidants. It's important to include a variety of plant-based foods in your diet to ensure you're getting a wide range of nutrients.

Can I lose weight easier by eating more Hyacinth-Young beans or Potato Skin?

Both Hyacinth-Young beans and Potato Skin can be part of a healthy weight loss diet. However, Hyacinth-Young beans are lower in calories and higher in fiber compared to Potato Skin, making them a better choice for weight loss. Including a variety of plant-based foods like Hyacinth-Young beans, along with other vegetables, fruits, whole grains, and legumes, can help support weight loss and overall health. Remember to focus on creating a balanced and varied diet to achieve your weight loss goals.

Should I eat more Hyacinth-Young beans 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. Hyacinth beans are a good source of plant-based protein, while potatoes are rich in carbohydrates that can provide energy for your workouts. To support muscle growth, aim to include a combination of both protein-rich foods like Hyacinth beans and energy-providing foods like potatoes in your diet. Additionally, incorporating a variety of other plant-based protein sources such as legumes, nuts, seeds, and whole grains can help you meet your muscle-building goals.

What is the environmental impact of producing Hyacinth-Young beans compared to Potato Skin?

Hyacinth-Young beans generally have a lower environmental impact compared to Potato Skin in terms of water usage, land usage, and greenhouse gas emissions. Beans require less water and land to grow compared to potatoes, and they also have a lower carbon footprint. Additionally, beans are nitrogen-fixing crops, which can help improve soil health and reduce the need for synthetic fertilizers.