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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Potato Skin	Recommended Dietary Allowance
Energy	11% 321kcal	7.94% 230kcal	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	38% 49.4g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	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	26% 9.92g	38g per day for Men 19-50 years
Protein	37% 20.7g	18.2% 10.2g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	6.95% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	73% 0.95mg	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	17% 67.5μg	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	50.3% 45.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Potato Skin	Recommended Dietary Allowance
Calcium	11.5% 115mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	187% 1.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	104% 2.4mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	48.2% 1639mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	8.36% 309g	8.93% 331g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS 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 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 Potato Skin:

• 14 ounces of Canned Red Kidney Beans with Liquids have 5 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B9 than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.1 times more Vitamin B3, 2.3 times more Vitamin B5, 3 times more Vitamin B6 and 14.3 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 14 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Magnesium, 2.8 times more Phosphorus, 3.7 times more Selenium, 25.6 times more Sodium and 1.8 times more Zinc than Potato Skin.
• While 14 oz of Raw Potato Skin contain 2.9 times more Copper, 2.6 times more Iron, 2.1 times more Manganese and 1.6 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Potato Skin contain similar levels of Calcium and Water per 14 ounces.
• 14 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Energy, 5.1 times more Omega 3, 1.7 times more Fiber and 2 times more Protein than Potato Skin.
• Both Canned Red Kidney Beans with Liquids and Potato Skin offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 14 ounces.