Comparing Nutrients in 7 ounces Potato Skin VS Green Soybeans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Green Soybeans	33%	39%	28%

Macro Nutrients

	Potato Skin	Green Soybeans	Recommended Dietary Allowance
Energy	3.97% 115kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	33% 5.6g	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	17% 22g	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	22% 8.33g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Green Soybeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.83% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	9.92% 0.13mg	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	82% 327μg	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	64% 57.5mg	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	Green Soybeans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	39% 391mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	28.2% 0.25mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	47% 1.1mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	5.4% 2.98μg	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	18% 1.96mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.62% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Green Soybeans per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Green Soybeans:

• 7 ounces of Potato Skin have 2.1 times more Vitamin B5 and 3.7 times more Vitamin B6 than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 20.7 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B3, 9.7 times more Vitamin B9 and 2.5 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Potato Skin as well as Raw Green Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Green Soybeans:

• 7 ounces of Potato Skin have 3.3 times more Copper and 1.2 times more Water than Green Soybeans.
• While 7 oz of Raw Green Soybeans contain 6.6 times more Calcium, 2.8 times more Magnesium, 5.1 times more Phosphorus, 1.5 times more Potassium, 5 times more Selenium and 2.8 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Green Soybeans contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Soybeans contain 2.5 times more Energy, 68 times more Fat, 30.2 times more Saturated Fat, 37.6 times more Omega 3, 88.2 times more Omega 6, 1.7 times more Fiber and 5 times more Protein than Raw Potato Skin.
• Both Potato Skin and Green Soybeans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Potato Skin VS Green Soybeans

What are the health benefits of Potato Skin compared to Green Soybeans?

Potato skins are a good source of fiber, potassium, and vitamin C, while green soybeans (edamame) are rich in protein, fiber, and antioxidants. Both are nutritious options, but green soybeans have a higher protein content, making them a good plant-based protein source. Potato skins are beneficial for gut health due to their fiber content. Incorporating both into your diet can provide a variety of nutrients for overall health.

Can I lose weight easier by eating more Potato Skin or Green Soybeans?

Both potato skins and green soybeans can be part of a healthy weight loss diet, but green soybeans (also known as edamame) are generally lower in calories and higher in protein compared to potato skins. Protein can help with satiety and muscle maintenance during weight loss. Additionally, green soybeans are a good source of fiber and various nutrients, making them a nutritious choice for weight loss.

Should I eat more Potato Skin or more Green Soybeans to gain more muscles while training consistently?

To gain more muscles while training consistently, it is recommended to consume both potato skin and green soybeans as part of a balanced vegan diet. Potato skin is a good source of potassium, vitamin C, and fiber, while green soybeans are rich in plant-based protein, iron, and calcium. Including a variety of nutrient-dense foods in your diet will support muscle growth and overall health.

What is the environmental impact of producing Potato Skin compared to Green Soybeans?

Potato skin production generally has a lower environmental impact compared to green soybeans. Potatoes require less water, land, and energy to grow, and they also have a lower carbon footprint. Additionally, potato skins are often a byproduct of potato processing, meaning they can help reduce food waste. However, it's important to consider the overall sustainability of the farming practices and transportation methods used for both crops.