Comparing Nutrients in 100 grams Potato Skin VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	2% 58kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	9.06% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.52% 0.089g	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	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	NA	1.08% 0.78g	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	0.46% 0.33g	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	% 0.29g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	2% 1.12g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	1.3% 0.21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	2.3% 0.03mg	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	7% 28μg	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	3.1% 2.8mg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	3% 30mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	3.78% 0.034mg	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	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	7.1% 0.16mg	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	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	2.82% 96mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	0.73% 0.4μg	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	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	2.52% 93g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Potato Skin have 5 times more Vitamin B3, 1.5 times more Vitamin B5, 8 times more Vitamin B6 and 4.1 times more Vitamin C than Canned Green Snap Beans.
• While 100 g of Drained Solids of Canned Green Snap Beans without Salt contain more Vitamin A and 1.6 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Green Snap Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A
• 100 grams of Canned Green Snap Beans have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Potato Skin have 12.4 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus, 4.3 times more Potassium and 1.8 times more Zinc than Canned Green Snap Beans.
• While 100 g of Drained Solids of Canned Green Snap Beans without Salt contain 1.3 times more Calcium than Raw Potato Skin.
• Both Potato Skin and Canned Green Snap Beans contain similar levels of Water per 100 grams.
• 100 grams of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Skin have 2.6 times more Energy, 2.9 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Canned Green Snap Beans.
• While 100 g of Drained Solids of Canned Green Snap Beans without Salt contain 14.5 times more Omega 3 than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• 100 grams of Canned Green Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Omega 6 in 100 grams.