Comparing Nutrients in 100 grams Yardlong Bean VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Yardlong Bean	23%	7%	70%
Potato Skin	17%	1%	82%

Macro Nutrients

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Energy	1.62% 47kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	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	6.42% 8.35g	9.57% 12.4g	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	NA	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.6% 2.57g	56g per day for Men 19-50 years

Vitamins

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	1.75% 0.021mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.56% 0.41mg	6.46% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.1% 0.055mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	18.4% 0.24mg	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	15.5% 62μg	4.25% 17μg	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	21% 19mg	12.7% 11.4mg	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

	Yardlong Bean	Potato Skin	Recommended Dietary Allowance
Calcium	5% 50mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	47% 0.42mg	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	5.88% 0.47mg	40.5% 3.24mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	8.9% 0.21mg	26% 0.6mg	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	8.43% 59mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	2.37% 88g	2.25% 83.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Yardlong Bean VS Potato Skin per 100 g

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

Lets compare vitamin content per 100 grams of Yardlong Bean vs Potato Skin:

• 100 grams of Yardlong Bean have more Vitamin A, 5.1 times more Vitamin B1, 2.9 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.6 times more Vitamin C than Potato Skin.
• While 100 g of Raw Potato Skin contain 2.5 times more Vitamin B3, 5.5 times more Vitamin B5 and 10 times more Vitamin B6 than Raw Yardlong Bean.
• 100 grams of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• 100 grams of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Yardlong Bean as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Yardlong Bean vs Potato Skin:

• 100 grams of Yardlong Bean have 1.7 times more Calcium, 1.9 times more Magnesium, 1.6 times more Phosphorus and 5 times more Selenium than Potato Skin.
• While 100 g of Raw Potato Skin contain 8.8 times more Copper, 6.9 times more Iron, 2.9 times more Manganese and 1.7 times more Potassium than Raw Yardlong Bean.
• Both Yardlong Bean and Potato Skin contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Yardlong Bean have 7 times more Omega 3 than Potato Skin.
• While 100 g of Raw Potato Skin contain 1.5 times more Carbohydrate than Raw Yardlong Bean.
• Both Yardlong Bean and Potato Skin offer comparable quantities of Protein per 100 grams.
• 100 grams of Yardlong Bean provide inadequate amounts of Energy
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Yardlong Bean as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 grams.