Comparing Nutrients in 100 grams Green Snap Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Potato Skin	17%	1%	82%

Macro Nutrients

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Energy	1.07% 31kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.36% 6.97g	9.57% 12.4g	130g per day for Men 19-50 years
Sugars	4.5% 3.26g	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	1.9% 1.4g	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	% 1.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	3.9% 35μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.6% 0.73mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18.4% 0.24mg	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	8.25% 33μg	4.25% 17μg	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	13.6% 12mg	12.7% 11.4mg	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	2.73% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36% 43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Potato Skin	Recommended Dietary Allowance
Calcium	3.7% 37mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	47% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	0.48% 19μg	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	13% 1.03mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	9.4% 0.22mg	26% 0.6mg	2.3mg per day for Men 19-50 years
Molybdenum	92% 41.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.43% 38mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Potato Skin per 100 g

Compare the macro and micronutrient content in 100 g of Green Snap Beans versus 100 g of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Green Snap Beans vs Potato Skin:

• 100 grams of Green Snap Beans have more Vitamin A, 3.9 times more Vitamin B1, 2.7 times more Vitamin B2 and 1.9 times more Vitamin B9 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B6 than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Green Snap Beans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Green Snap Beans vs Potato Skin:

• 100 grams of Green Snap Beans have 1.2 times more Calcium than Potato Skin.
• While 100 g of Raw Potato Skin contain 6.1 times more Copper, 3.1 times more Iron, 2.8 times more Manganese, 2 times more Potassium and 1.5 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin contain similar levels of Magnesium, Phosphorus and Water per 100 grams.
• Both Raw Green Snap Beans as well as Raw Potato Skin lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Green Snap Beans have 6.9 times more Omega 3 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.9 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Green Snap Beans.
• Both Green Snap Beans and Potato Skin offer comparable quantities of Fiber per 100 grams.
• 100 grams of Green Snap Beans provide inadequate amounts of Energy
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Green Snap Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 grams.