Comparing Nutrients in 100 grams Young Broadbeans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Young Broadbeans	Baked Potato Skin	Recommended Dietary Allowance
Energy	2.5% 72kcal	6.83% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	9% 11.7g	35.4% 46g	130g per day for Men 19-50 years
Sugars	NA	1.93% 1.4g	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	11% 4.2g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	10% 5.6g	7.66% 4.3g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	19% 3.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	47.2% 0.61mg	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	24% 96μg	5.5% 22μg	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	36.7% 33mg	15% 13.5mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	91% 0.82mg	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	23.8% 1.9mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	26.8% 0.62mg	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	13.6% 95mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	17% 573mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	2.2% 81g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Baked Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Young Broadbeans vs Baked Potato Skin:

• 100 grams of Young Broadbeans have 18 times more Vitamin A, 1.4 times more Vitamin B1, 4.4 times more Vitamin B9 and 2.4 times more Vitamin C than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2 times more Vitamin B3, 10 times more Vitamin B5 and 16.2 times more Vitamin B6 than Raw Young Broadbeans.
• Both Young Broadbeans and Baked Potato Skin provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Young Broadbeans have insufficient amounts of Vitamin B5
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin A
• Both Raw Young Broadbeans as well as Baked Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Broadbeans vs Baked Potato Skin:

• 100 grams of Young Broadbeans have 1.7 times more Selenium, 2.4 times more Sodium and 1.7 times more Water than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 1.5 times more Calcium, 11 times more Copper, 3.7 times more Iron, 1.9 times more Manganese and 2.3 times more Potassium than Raw Young Broadbeans.
• Both Young Broadbeans and Baked Potato Skin contain similar levels of Magnesium, Phosphorus and Zinc per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Broadbeans have 18.9 times more Omega 3 and 1.3 times more Protein than Baked Potato Skin.
• While 100 g of Baked Potato Skin contain 2.8 times more Energy, 3.9 times more Carbohydrate and 1.9 times more Fiber than Raw Young Broadbeans.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 100 grams.