Comparing Nutrients in 7 ounces Potato Skin VS Boiled Soybeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Soybeans with Salt	39%	43%	18%

Macro Nutrients

	Potato Skin	Boiled Soybeans with Salt	Recommended Dietary Allowance
Energy	3.97% 115kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	8.04% 2.57g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	52% 8.86g	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	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	NA	6.46% 4.7g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Soybeans with Salt	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	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	4.95% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	35.7% 0.46mg	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	26.8% 107μg	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	3.75% 3.37mg	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	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Soybeans with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	89.7% 0.81mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	71% 1.64mg	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	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	30% 1022mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	20.7% 2.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Soybeans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Boiled Soybeans with Salt:

• 7 ounces of Potato Skin have 2.6 times more Vitamin B3, 1.7 times more Vitamin B5 and 6.7 times more Vitamin C than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 7.4 times more Vitamin B1, 7.5 times more Vitamin B2 and 3.2 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Soybeans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Boiled Soybeans with Salt have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Soybeans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Boiled Soybeans with Salt:

• 7 ounces of Potato Skin have 1.3 times more Water than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 3.4 times more Calcium, 1.6 times more Iron, 3.7 times more Magnesium, 1.4 times more Manganese, 6.4 times more Phosphorus, 24.3 times more Selenium, 23.7 times more Sodium and 3.3 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Soybeans with Salt contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.5 times more Carbohydrate than Boiled Soybeans with Salt.
• While 7 oz of Boiled Soybeans with Salt contain 3 times more Energy, 89.7 times more Fat, 49.9 times more Saturated Fat, 59.8 times more Omega 3, 139.5 times more Omega 6, 2.4 times more Fiber and 7.1 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6