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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Potato Skin	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	2% 58kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.11% 0.019g	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	3.46% 4.5g	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	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	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Yellow 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	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	1.26% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	2.85% 0.037mg	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	8% 32μg	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	5.33% 4.8mg	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 Yellow Snap Beans	Recommended Dietary Allowance
Calcium	3% 30mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	4.22% 0.038mg	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	11.3% 0.9mg	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	8.7% 0.2mg	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	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	3.2% 109mg	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	2.64% 0.29mg	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 Yellow Snap Beans per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Canned Yellow 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 Yellow Snap Beans:

• 100 grams of Potato Skin have 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.4 times more Vitamin C than Canned Yellow Snap Beans.
• While 100 g of Drained Canned Yellow Snap Beans without salt contain more Vitamin A, 1.5 times more Vitamin B2 and 1.9 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin A
• 100 grams of Canned Yellow Snap Beans have insufficient amounts of Vitamin B3
• Both Raw Potato Skin as well as Drained Canned Yellow 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 Yellow Snap Beans:

• 100 grams of Potato Skin have 11.1 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 3.8 times more Potassium and 1.2 times more Zinc than Canned Yellow Snap Beans.
• Both Potato Skin and Canned Yellow Snap Beans contain similar levels of Calcium and Water per 100 grams.
• Both Raw Potato Skin as well as Drained Canned Yellow 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 2.9 times more Energy, 2.8 times more Carbohydrate, 1.9 times more Fiber and 2.2 times more Protein than Canned Yellow Snap Beans.
• 100 grams of Canned Yellow Snap Beans provide inadequate amounts of Energy
• Both Raw Potato Skin as well as Drained Canned Yellow Snap Beans without salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.