Comparing Nutrients in 7 ounces Potato Skin VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Potato Skin	Yellow 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	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.27% 0.046g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	8.95% 6.5g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	14% 0.17mg	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	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	11.3% 0.15mg	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	18.4% 73.4μg	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	36% 32.3mg	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	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Yellow 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	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	25.8% 2.06mg	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	18.5% 0.42mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	12% 415mg	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 Yellow Snap Beans per 7 oz

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

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

• 7 ounces of Potato Skin have 1.4 times more Vitamin B3, 3.2 times more Vitamin B5 and 3.2 times more Vitamin B6 than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 4 times more Vitamin B1, 2.8 times more Vitamin B2, 2.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Potato Skin as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Yellow 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 Yellow Snap Beans.
• Both Potato Skin and Yellow Snap Beans contain similar levels of Calcium, Magnesium, Phosphorus and Water per seven ounces.
• Both Raw Potato Skin as well as Raw Yellow 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, 1.7 times more Carbohydrate and 1.4 times more Protein than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 3.6 times more Omega 3 and 1.4 times more Fiber than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• 7 ounces of Yellow Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Raw Yellow Snap Beans provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Yellow Snap Beans

What are the health benefits of Potato Skin compared to Yellow Snap Beans?

Potato skins are a good source of fiber, potassium, and antioxidants, while yellow snap beans are rich in vitamins C and K, as well as folate. Both can contribute to a balanced vegan diet, providing essential nutrients for overall health.

Can I lose weight easier by eating more Potato Skin or Yellow Snap Beans?

Both potato skins and yellow snap beans can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, yellow snap beans are lower in calories and higher in fiber compared to potato skins, making them a better choice for weight loss. Including a variety of fruits, vegetables, whole grains, and legumes in your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Potato Skin or more Yellow Snap Beans to gain more muscles while training consistently?

Both potato skin and yellow snap beans can be beneficial for muscle gain due to their nutrient content. Potato skin is a good source of potassium, vitamin C, and fiber, while yellow snap beans are rich in protein, fiber, and various vitamins and minerals. To support muscle growth, it's important to consume an adequate amount of protein, so incorporating yellow snap beans into your diet can be a good choice. However, both foods can be included in a balanced diet to provide a variety of nutrients that support overall health and muscle development.

What is the environmental impact of producing Potato Skin compared to Yellow Snap Beans?

Potato skins have a lower environmental impact compared to yellow snap beans. Potatoes require less water, land, and energy to grow, making them a more sustainable option. Additionally, potato skins are often a byproduct of potato processing, reducing waste in the food production chain.