Comparing Nutrients in 7 ounces Yardlong Bean VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.6g	19% 24.7g	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	NA	13% 4.96g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.81mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	36.5% 0.47mg	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	30.8% 123μg	8.43% 33.7μg	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	41.5% 37.3mg	25% 22.6mg	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

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Calcium	9.92% 99mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	93% 0.84mg	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	11.7% 0.93mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	52% 1.2mg	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	16.7% 117mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 476mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Potato Skin per 7 oz

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

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

• 7 ounces of Yardlong Bean have more Vitamin A, 5.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Vitamin B3, 5.5 times more Vitamin B5 and 10 times more Vitamin B6 than Raw Yardlong Bean.
• 7 ounces of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Yardlong Bean as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Yardlong Bean vs Potato Skin:

• 7 ounces of Yardlong Bean have 1.7 times more Calcium, 1.9 times more Magnesium, 1.6 times more Phosphorus and 5 times more Selenium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 8.8 times more Copper, 6.9 times more Iron, 2.9 times more Manganese and 1.7 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Potato Skin contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Yardlong Bean have 7 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.5 times more Carbohydrate than Raw Yardlong Bean.
• Both Yardlong Bean and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Yardlong Bean provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Yardlong Bean as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Yardlong Bean VS Potato Skin

What are the health benefits of Yardlong Bean compared to Potato Skin?

Yardlong beans are a great source of fiber, protein, and various vitamins and minerals such as vitamin C, folate, and iron. They are low in calories and can help with digestion and weight management. On the other hand, potato skins are also nutritious, providing fiber, potassium, and antioxidants. However, they are higher in carbohydrates and calories compared to yardlong beans. Both can be part of a healthy diet, but yardlong beans may offer slightly more nutritional benefits per serving.

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

Both yardlong beans and potato skins can be healthy additions to a weight loss diet due to their high fiber content and low calorie density. However, in terms of weight loss, yardlong beans may be a better choice as they are lower in calories and higher in fiber compared to potato skins. Incorporating a variety of vegetables, including yardlong beans, into your diet can help you feel full and satisfied while consuming fewer calories, which may support weight loss efforts.

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

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both yardlong beans and potato skins can contribute to your protein intake, but yardlong beans are a better choice as they are higher in protein and lower in calories compared to potato skins. Additionally, yardlong beans are rich in essential nutrients like fiber, vitamins, and minerals that support muscle growth and overall health. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains into your diet can help you meet your muscle-building goals.

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

Yardlong beans have a lower environmental impact compared to potato skins. Beans require less water, land, and energy to grow, and they also have a lower carbon footprint. Additionally, beans are nitrogen-fixing plants, which can improve soil health and reduce the need for synthetic fertilizers. Overall, choosing yardlong beans over potato skins can be a more sustainable choice for the environment.