Comparing Nutrients in 7 ounces Potato Skin VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Potato Skin	Green Snap Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.51% 0.087g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	13% 4.96g	14% 5.36g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	9.1% 1.46mg	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	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Green Snap 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	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12.3% 419mg	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	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Green Snap Beans per 7 oz

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

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

• 7 ounces of Potato Skin have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Green Snap Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Green Snap Beans:

• 7 ounces of Potato Skin have 6.1 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Green Snap Beans.
• Both Potato Skin and Green Snap Beans contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.9 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 6.9 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Green Snap Beans offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in seven ounces.