Comparing Nutrients in 7 ounces Potato Skin VS Cooked Frozen Yellow Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Cooked Frozen Yellow Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Potato Skin	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.42% 0.071g	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	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	NA	5.15% 3.73g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	9.16% 0.12mg	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	11.4% 45.6μg	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	9.04% 8.14mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Cooked Frozen Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	9.72% 97mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	13.5% 0.12mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	28% 0.64mg	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	8.8% 61.5mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Cooked Frozen Yellow Snap Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Cooked Frozen Yellow Snap Beans with Salt:

• 7 ounces of Potato Skin have 2.7 times more Vitamin B3, 6.2 times more Vitamin B5, 4 times more Vitamin B6 and 2.8 times more Vitamin C than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.7 times more Vitamin B1, 2.4 times more Vitamin B2 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Boiled Frozen Yellow Snap Beans, drained with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Cooked Frozen Yellow Snap Beans with Salt:

• 7 ounces of Potato Skin have 6.9 times more Copper, 3.7 times more Iron, 1.9 times more Manganese, 1.2 times more Phosphorus and 3.3 times more Potassium than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 1.6 times more Calcium, 24.5 times more Sodium and 1.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Yellow Snap Beans with Salt contain similar levels of Magnesium and Water per seven ounces.
• Both Raw Potato Skin as well as Boiled Frozen Yellow Snap Beans, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 2.1 times more Energy, 1.9 times more Carbohydrate and 1.7 times more Protein than Cooked Frozen Yellow Snap Beans with Salt.
• While 7 oz of Boiled Frozen Yellow Snap Beans, drained with Salt contain 4.7 times more Omega 3 than Raw Potato Skin.
• Both Potato Skin and Cooked Frozen Yellow Snap Beans with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Cooked Frozen Yellow Snap Beans with Salt provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Boiled Frozen Yellow Snap Beans, drained with Salt provide inadequate amounts of Omega 6 in seven ounces.