Comparing Nutrients in 7 ounces Potato Skin VS Winged Bean Leaves

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Winged Bean Leaves	26%	11%	63%

Macro Nutrients

	Potato Skin	Winged Bean Leaves	Recommended Dietary Allowance
Energy	3.97% 115kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.2% 0.37g	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	21.5% 28g	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	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Winged Bean Leaves	Recommended Dietary Allowance
Vitamin A	0% 0μg	89.3% 804μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	35.4% 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	7.94% 31.8μg	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	99% 89.3mg	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	Winged Bean Leaves	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	44.5% 445mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	101% 0.9mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	118% 2.7mg	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	18% 125mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.12% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Winged Bean Leaves per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Winged Bean Leaves:

• 7 ounces of Potato Skin have 2.2 times more Vitamin B5 than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain more Vitamin A, 39.7 times more Vitamin B1, 15.8 times more Vitamin B2, 3.4 times more Vitamin B3 and 3.9 times more Vitamin C than Raw Potato Skin.
• Both Potato Skin and Winged Bean Leaves provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Potato Skin as well as Raw Winged Bean Leaves have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Winged Bean Leaves:

• 7 ounces of Potato Skin have 2.9 times more Magnesium and 2.3 times more Potassium than Winged Bean Leaves.
• While 7 oz of Raw Winged Bean Leaves contain 7.5 times more Calcium, 2.3 times more Manganese, 1.7 times more Phosphorus and 3.7 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Winged Bean Leaves contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Winged Bean Leaves lack sufficient amounts of Magnesium
• Both Raw Potato Skin as well as Raw Winged Bean Leaves lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Winged Bean Leaves contain 1.3 times more Energy and 2.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Winged Bean Leaves offer comparable quantities of Carbohydrate per seven ounces.
• Both Raw Potato Skin as well as Raw Winged Bean Leaves provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.