Comparing Nutrients in 7 ounces Potato Skin VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Mung Beans	27%	3%	70%

Macro Nutrients

	Potato Skin	Mung Beans	Recommended Dietary Allowance
Energy	3.97% 115kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	4.17% 0.71g	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	96% 124g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	85% 32.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	84.6% 47.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Mung Beans	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	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	58.3% 0.76mg	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	310% 1240μg	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	10.6% 9.53mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Mung Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	207% 1.87mg	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	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	89.3% 2.05mg	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	104% 728mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	72.7% 2473mg	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% 29.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Mung Beans per 7 oz

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

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

• 7 ounces of Potato Skin have 2.4 times more Vitamin C than Mung Beans.
• While 7 oz of Raw Mung Beans contain 29.6 times more Vitamin B1, 6.1 times more Vitamin B2, 2.2 times more Vitamin B3, 6.3 times more Vitamin B5, 1.6 times more Vitamin B6 and 36.8 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 9.2 times more Water than Mung Beans.
• While 7 oz of Raw Mung Beans contain 4.4 times more Calcium, 2.2 times more Copper, 2.1 times more Iron, 8.2 times more Magnesium, 1.7 times more Manganese, 9.7 times more Phosphorus, 3 times more Potassium, 27.3 times more Selenium and 7.7 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 Mung Beans contain 6 times more Energy, 11.2 times more Omega 6, 5 times more Carbohydrate, 6.5 times more Fiber and 9.3 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Raw Mung Beans provide inadequate amounts of Omega 3 in seven ounces.