Comparing Nutrients in 100 calories Potato Skin VS Boiled White Beans

Weight per 100 calories

• Potato Skin: 172g
• Boiled White Beans: 72g

Boiled White Beans have 2.4 times more energy per unit of mass than Raw Potato Skin, which is average in comparison to other foods. Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Potato Skin or Boiled White Beans?

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.045g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	1.08% 0.017g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.34% 0.24g	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	11.3% 4.3g	12% 4.53g	38g per day for Men 19-50 years
Protein	7.9% 4.43g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	7.07% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.066mg	2.55% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	0.63% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	5.15% 0.067mg	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	7.33% 29.3μg	14.6% 58.3μg	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	22% 19.7mg	0% 0mg	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	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled White Beans	Recommended Dietary Allowance
Calcium	5.17% 51.7mg	6.47% 64.7mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	23% 0.21mg	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	70% 5.6mg	33.3% 2.66mg	8mg per day for Men 19-50 years
Magnesium	9.44% 39.7mg	10.8% 45.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	20% 0.46mg	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	9.36% 65.5mg	11.6% 81.3mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	12% 404mg	3400mg per day for Men 19-50 years
Selenium	0.94% 0.52μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	1.15% 17.2mg	0.29% 4.3mg	1500mg per day for Men 19-50 years
Zinc	5.5% 0.6mg	9.03% 0.99mg	11mg per day for Men 19-50 years
Water	3.9% 144g	1.23% 45.4g	3700g per day for Men 19-50 years

Potato Skin VS Boiled White Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Potato Skin or Boiled White Beans?

Lets compare vitamin content per 100 calories of Potato Skin vs Boiled White Beans:

• 100 calories of Potato Skin have 2 times more Vitamin B2, 17.7 times more Vitamin B3, 3.2 times more Vitamin B5, 6.2 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
• While 100 kcal of Boiled White Beans contain 2.3 times more Vitamin B1 and 2 times more Vitamin B9 than Raw Potato Skin.
• 100 calories of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Potato Skin vs Boiled White Beans:

• 100 calories of Potato Skin have 3.5 times more Copper, 2.1 times more Iron, 2.3 times more Manganese, 1.8 times more Potassium and 3.2 times more Water than Boiled White Beans.
• While 100 kcal of Boiled White Beans contain 1.3 times more Calcium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans contain similar levels of Magnesium and Phosphorus per 100 calories.
• Both Raw Potato Skin as well as Boiled White Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled White Beans contain 2.9 times more Omega 3 and 1.6 times more Protein than Raw Potato Skin.
• Both Potato Skin and Boiled White Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Boiled White Beans provide inadequate amounts of Omega 6 in 100 calories.