Comparing Nutrients in 100 grams Potato Skin VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Potato Skin	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	2% 58kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	16.2% 21g	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	6.58% 2.5g	18.4% 7g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	9% 0.12mg	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	4.25% 17μg	25.5% 102μg	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	12.7% 11.4mg	1.44% 1.3mg	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

	Potato Skin	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	3% 30mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	27.4% 0.25mg	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	40.5% 3.24mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	22.5% 0.52mg	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	5.43% 38mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.86% 69g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Boiled Great Northern Beans per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Boiled Great Northern Beans:

• 100 grams of Potato Skin have 1.5 times more Vitamin B3, 2 times more Vitamin B6 and 8.8 times more Vitamin C than Boiled Great Northern Beans.
• While 100 g of Boiled Great Northern Beans contain 7.5 times more Vitamin B1, 1.6 times more Vitamin B2 and 6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Boiled Great Northern Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Boiled Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Boiled Great Northern Beans:

• 100 grams of Potato Skin have 1.7 times more Copper, 1.5 times more Iron and 1.2 times more Water than Boiled Great Northern Beans.
• While 100 g of Boiled Great Northern Beans contain 2.3 times more Calcium, 2.2 times more Magnesium, 4.3 times more Phosphorus, 13.7 times more Selenium and 2.5 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled Great Northern Beans contain similar levels of Manganese and Potassium per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Great Northern Beans contain 2 times more Energy, 8.4 times more Omega 3, 1.7 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.