Comparing Nutrients in 7 ounces Potato Skin VS Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Potato Skin	Hyacinth Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	23.5% 683kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.46% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.8% 0.57g	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	8.35% 1.4g	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	93% 121g	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	134% 51g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	84.7% 47.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Hyacinth 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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	23.7% 0.31mg	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	0% 0mg	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	294% 2.65mg	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	134% 562mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	136% 3.12mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	72% 2451mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	168% 18.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.5% 18.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Hyacinth Beans per 7 oz

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

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

• 7 ounces of Potato Skin have 1.5 times more Vitamin B6 and more Vitamin C than Hyacinth Beans.
• While 7 oz of Raw Hyacinth Beans contain 53.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.1 times more Vitamin B5 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 Hyacinth Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Hyacinth Beans:

• 7 ounces of Potato Skin have 8.9 times more Water than Hyacinth Beans.
• While 7 oz of Raw Hyacinth Beans contain 4.3 times more Calcium, 3.2 times more Copper, 1.6 times more Iron, 12.3 times more Magnesium, 2.6 times more Manganese, 9.8 times more Phosphorus, 3 times more Potassium, 27.3 times more Selenium and 26.6 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Hyacinth Beans contain 5.9 times more Energy, 22.3 times more Omega 6, 4.9 times more Carbohydrate, 10.2 times more Fiber and 9.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6