Comparing Nutrients in 7 ounces Potato Skin VS Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cranberry Beans	27%	3%	70%

Macro Nutrients

	Potato Skin	Cranberry Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.35% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	92% 119g	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	13% 4.96g	129% 49g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	81.6% 45.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32.5% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	47% 0.61mg	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	8.43% 33.7μg	300% 1199μg	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	25% 22.6mg	0% 0mg	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

	Potato Skin	Cranberry Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	175% 1.58mg	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	80.4% 6.43mg	124% 9.92mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	79.4% 1.83mg	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	10.8% 75.4mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	77.7% 2643mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	65.5% 7.2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.66% 24.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cranberry Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Cranberry Beans:

• 7 ounces of Potato Skin have more Vitamin C than Cranberry Beans.
• While 7 oz of Raw Cranberry Beans contain 35.6 times more Vitamin B1, 5.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 35.5 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cranberry Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Cranberry Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cranberry Beans:

• 7 ounces of Potato Skin have 6.7 times more Water than Cranberry Beans.
• While 7 oz of Raw Cranberry Beans contain 4.2 times more Calcium, 1.9 times more Copper, 1.5 times more Iron, 6.8 times more Magnesium, 1.5 times more Manganese, 9.8 times more Phosphorus, 3.2 times more Potassium, 42.3 times more Selenium and 10.4 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Cranberry Beans contain 5.8 times more Energy, 24 times more Omega 3, 4.8 times more Carbohydrate, 9.9 times more Fiber and 9 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.