Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Energy	11% 321kcal	27% 786kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	141% 183g	130g per day for Men 19-50 years
Sugars	10% 7.34g	7.66% 5.56g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	37% 20.7g	30.4% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	187% 2.44mg	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	23% 91μg	22% 87.3μg	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	3.53% 3.18mg	59.5% 53.6mg	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	0.53% 0.079mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Baked Potato Skin	Recommended Dietary Allowance
Calcium	11.5% 115mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	360% 3.24mg	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	62% 4.96mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	106% 2.44mg	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	60% 421mg	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	67% 2274mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	8.36% 309g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Baked Potato Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Baked Potato Skin:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Vitamin K than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 1.6 times more Vitamin B2, 6.2 times more Vitamin B3, 6.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 16.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Baked Potato Skin provide similar amounts of Vitamin B1 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Baked Potato Skin:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.6 times more Selenium, 12.2 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 5.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 2.2 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Baked Potato Skin contain similar levels of Calcium and Phosphorus per 14 ounces.
• 14 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 5.1 times more Omega 3, 1.3 times more Sugars and 1.2 times more Protein than Baked Potato Skin.
• While 14 oz of Baked Potato Skin contain 2.4 times more Energy, 3.1 times more Carbohydrate and 1.8 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Baked Potato Skin provide inadequate amounts of Omega 6 in 14 ounces.