Comparing Nutrients in 100 grams Boiled Potato Skin VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Boiled Potato Skin	Young Broadbeans	Recommended Dietary Allowance
Energy	2.7% 78kcal	2.5% 72kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.2% 17.2g	9% 11.7g	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	8.7% 3.3g	11% 4.2g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.67% 0.032mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	1.72% 0.086mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	2.92% 0.038mg	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	2.5% 10μg	24% 96μg	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	5.78% 5.2mg	36.7% 33mg	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

	Boiled Potato Skin	Young Broadbeans	Recommended Dietary Allowance
Calcium	4.5% 45mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	8.22% 0.074mg	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	76% 6.07mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	14% 0.32mg	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	7.7% 54mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.1% 77.8g	2.2% 81g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Potato Skin have 4.2 times more Vitamin B5 and 6.3 times more Vitamin B6 than Young Broadbeans.
• While 100 g of Raw Young Broadbeans contain more Vitamin A, 5.3 times more Vitamin B1, 3.1 times more Vitamin B2, 9.6 times more Vitamin B9 and 6.3 times more Vitamin C than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Young Broadbeans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Boiled Potato Skin have insufficient amounts of Vitamin A
• 100 grams of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Boiled Potato Skin no Salt as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Boiled Potato Skin have 2 times more Calcium, 11.9 times more Copper, 3.2 times more Iron, 4.2 times more Manganese and 1.6 times more Potassium than Young Broadbeans.
• While 100 g of Raw Young Broadbeans contain 1.3 times more Magnesium, 1.8 times more Phosphorus, 4 times more Selenium, 3.6 times more Sodium and 1.3 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Young Broadbeans contain similar levels of Water per 100 grams.
• 100 grams of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Potato Skin have 1.5 times more Carbohydrate than Young Broadbeans.
• While 100 g of Raw Young Broadbeans contain 18.9 times more Omega 3, 1.3 times more Fiber and 2 times more Protein than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Young Broadbeans offer comparable quantities of Energy per 100 grams.
• 100 grams of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in 100 grams.