Comparing Nutrients in 7 ounces Potato Skin VS In Pod Fava Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
In Pod Fava Beans	29%	6%	65%

Macro Nutrients

	Potato Skin	In Pod Fava Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	6.02% 175kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.64% 0.62g	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	27% 35g	130g per day for Men 19-50 years
Sugars	NA	25.2% 18.3g	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	39% 15g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	In Pod Fava Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	44.3% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	16% 0.21mg	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	73.4% 294μg	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	8.16% 7.34mg	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	15.3% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	In Pod Fava Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	88.6% 0.8mg	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	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	57% 1.3mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS In Pod Fava Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs In Pod Fava Beans:

• 7 ounces of Potato Skin have 1.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 3.1 times more Vitamin C than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 6.3 times more Vitamin B1, 7.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 8.7 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw In Pod Fava Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs In Pod Fava Beans:

• 7 ounces of Potato Skin have 2.1 times more Iron and 1.2 times more Potassium than In Pod Fava Beans.
• While 7 oz of Raw In Pod Fava Beans contain 1.4 times more Magnesium, 3.4 times more Phosphorus and 2.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and In Pod Fava Beans contain similar levels of Calcium, Copper and Manganese per seven ounces.
• Both Raw Potato Skin as well as Raw In Pod Fava Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw In Pod Fava Beans contain 1.5 times more Energy, 1.4 times more Carbohydrate, 3 times more Fiber and 3.1 times more Protein than Raw Potato Skin.
• Both Raw Potato Skin as well as Raw In Pod Fava Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS In Pod Fava Beans

What are the health benefits of Potato Skin compared to In Pod Fava Beans?

Both potato skin and in pod fava beans are excellent sources of fiber, which is important for digestive health and can help lower cholesterol levels. Potato skin is also rich in vitamins and minerals, such as potassium, vitamin C, and B vitamins. In pod fava beans are high in protein, iron, and folate, making them a great plant-based source of nutrients. Including both in your diet can contribute to overall health and well-being.

Can I lose weight easier by eating more Potato Skin or In Pod Fava Beans?

Both potato skin and fava beans can be part of a healthy weight loss diet due to their high fiber content and nutrient density. However, weight loss ultimately comes down to creating a calorie deficit, so it's important to consider portion sizes and overall calorie intake. Including a variety of plant-based foods in your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Potato Skin or more In Pod Fava Beans 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 potato skin and in pod fava beans are good options, but fava beans are higher in protein and provide a more complete amino acid profile, making them a better choice for muscle building. Additionally, fava beans are rich in fiber, vitamins, and minerals, which can support overall health and athletic performance. Incorporating a variety of plant-based protein sources into your diet, including fava beans, can help you reach your muscle-building goals.

What is the environmental impact of producing Potato Skin compared to In Pod Fava Beans?

Both potato skin and in pod fava beans have a relatively low environmental impact compared to animal products. Potato skin production requires less water and land compared to fava beans, but fava beans are a nitrogen-fixing crop that can improve soil health. Overall, both options are sustainable choices for the environment.