Comparing Nutrients in 7 ounces Potato Skin VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Potato Skin	Frozen Edamame	Recommended Dietary Allowance
Energy	3.97% 115kcal	7.46% 216kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	9.68% 9.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	11.6% 15g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.92g	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	0.57% 0.42g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	13% 4.96g	25% 9.53g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	39.8% 22.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Frozen Edamame	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	20.6% 0.27mg	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	150% 601μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	21.4% 19.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	52% 62.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Frozen Edamame	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	71.4% 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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	87% 2mg	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	45.6% 319mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	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	24% 2.6mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.03% 149g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Frozen Edamame per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Frozen Edamame:

• 7 ounces of Potato Skin have 1.8 times more Vitamin B6 than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 7.1 times more Vitamin B1, 7 times more Vitamin B2, 1.8 times more Vitamin B5 and 17.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Frozen Edamame provide similar amounts of Vitamin B3 and Vitamin C per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1

Comparing minerals per 7 ounces for Potato Skin vs Frozen Edamame:

• 7 ounces of Potato Skin have 1.3 times more Copper and 1.5 times more Iron than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 2 times more Calcium, 2.7 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus and 3.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Frozen Edamame contain similar levels of Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.6 times more Carbohydrate than Frozen Edamame.
• While 7 oz of Frozen Edamame, Unprepared contain 1.9 times more Energy, 47.3 times more Fat, 1.9 times more Fiber and 4.4 times more Protein than Raw Potato Skin.