Comparing Nutrients in 7 ounces Potato Skin VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Potato Skin	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	41.4% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.2% 0.38g	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	17.7% 23g	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Sprouted Pinto 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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	28.3% 4.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	26% 0.34mg	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	58.5% 234μg	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	48% 43mg	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	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	70.6% 0.64mg	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	49% 3.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	31.6% 0.73mg	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	26.6% 187mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20.2% 304mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.36% 161g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Sprouted Pinto Beans per 7 oz

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

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

• 7 ounces of Potato Skin have 1.4 times more Vitamin B6 than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 11 times more Vitamin B1, 4.6 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 6.9 times more Vitamin B9 and 1.9 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Sprouted Pinto Beans:

• 7 ounces of Potato Skin have 1.3 times more Copper, 1.6 times more Iron, 1.6 times more Manganese and 1.3 times more Potassium than Sprouted Pinto Beans.
• While 7 oz of Raw Sprouted Pinto Beans contain 1.4 times more Calcium, 2.3 times more Magnesium, 2.5 times more Phosphorus, 15.3 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Sprouted Pinto Beans contain similar levels of Water per seven ounces.
• Both Raw Potato Skin as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Sprouted Pinto Beans contain 33.4 times more Omega 3 and 2 times more Protein than Raw Potato Skin.
• Both Potato Skin and Sprouted Pinto Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Sprouted Pinto Beans

What are the health benefits of Potato Skin compared to Sprouted Pinto Beans?

Both potato skins and sprouted pinto beans offer unique health benefits. Potato skins are a good source of fiber, potassium, and vitamin C, while sprouted pinto beans are rich in protein, fiber, and various vitamins and minerals. Including a variety of plant-based foods in your diet, such as potato skins and sprouted pinto beans, can help provide a wide range of nutrients essential for overall health and well-being.

Can I lose weight easier by eating more Potato Skin or Sprouted Pinto Beans?

Both potato skins and sprouted pinto beans can be beneficial for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, sprouted pinto beans are a better choice as they are lower in calories and higher in protein compared to potato skins. Protein can help boost metabolism and promote feelings of fullness, making it easier to lose weight. Incorporating a variety of plant-based foods like sprouted pinto beans into your diet can support your weight loss goals.

Should I eat more Potato Skin or more Sprouted Pinto Beans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of protein sources. Both potato skins and sprouted pinto beans are good sources of plant-based protein, but sprouted pinto beans are higher in protein content and provide a more complete amino acid profile. Therefore, incorporating more sprouted pinto beans into your diet may be more beneficial for muscle growth.

What is the environmental impact of producing Potato Skin compared to Sprouted Pinto Beans?

Potato skins have a lower environmental impact compared to sprouted pinto beans. Potatoes require less water, land, and energy to grow compared to beans. Additionally, potatoes have a higher yield per acre, making them a more sustainable option in terms of environmental impact.