Comparing Nutrients in 7 ounces Potato Skin VS Yambean

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Yambean	7%	2%	91%

Macro Nutrients

	Potato Skin	Yambean	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.34% 0.058g	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	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	NA	4.93% 3.57g	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	25.6% 9.72g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	2.55% 1.43g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Yambean	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	6.4% 0.083mg	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	5.95% 24μg	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	44.5% 40mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Yambean	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	10.6% 0.095mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	5.18% 0.12mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.83% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Yambean per 7 oz

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

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

• 7 ounces of Potato Skin have 1.3 times more Vitamin B2, 5.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Yambean .
• While 7 oz of Raw Yambean contain 1.8 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Yambean have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Raw Yambean have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Yambean :

• 7 ounces of Potato Skin have 2.5 times more Calcium, 8.8 times more Copper, 5.4 times more Iron, 1.9 times more Magnesium, 10 times more Manganese, 2.1 times more Phosphorus, 2.8 times more Potassium and 2.2 times more Zinc than Yambean .
• Both Potato Skin and Yambean contain similar levels of Water per seven ounces.
• 7 ounces of Yambean lack sufficient amounts of Calcium and Zinc
• Both Raw Potato Skin as well as Raw Yambean lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.5 times more Energy, 1.4 times more Carbohydrate and 3.6 times more Protein than Yambean .
• While 7 oz of Raw Yambean contain 2 times more Fiber than Raw Potato Skin.
• 7 ounces of Yambean provide inadequate amounts of Energy and Protein
• Both Raw Potato Skin as well as Raw Yambean provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Potato Skin VS Yambean

What are the health benefits of Potato Skin compared to Yambean ?

Potato skin is a good source of fiber, potassium, and antioxidants, which can help support digestive health, heart health, and reduce inflammation. Yambean, on the other hand, is rich in prebiotic fiber, vitamin C, and minerals, which can support gut health, boost immunity, and improve skin health. Both potato skin and yambean offer unique health benefits, so including a variety of plant foods in your diet is key for overall health and well-being.

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

Both potato skin and yambean are healthy options for weight loss due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall balanced nutrition and portion control for weight loss, rather than relying solely on one specific food. Incorporating a variety of fruits, vegetables, whole grains, and plant-based proteins into your diet will support your weight loss goals in a healthy and sustainable way.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of protein-rich plant foods. Both potato skin and yambean are nutritious options, but for muscle building, you may want to prioritize potato skin as it is higher in protein and can provide essential amino acids needed for muscle growth. Additionally, including a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains in your diet can help support muscle development.

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

Potato skins have a lower environmental impact compared to yambeans. Potato skins require less water, land, and resources to produce, making them a more sustainable option. Additionally, potatoes are more widely available and have a lower carbon footprint compared to yambeans.