Comparing Nutrients in 14 ounces Baked Potato Skin VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Potato Skin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 786kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	68.4% 89g	130g per day for Men 19-50 years
Sugars	7.66% 5.56g	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	82.5% 31.4g	97% 37g	38g per day for Men 19-50 years
Protein	30.4% 17g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.4% 0.42mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76% 12mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	31.8% 0.41mg	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	22% 87.3μg	73.4% 294μg	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	59.5% 53.6mg	5.3% 4.76mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	360% 3.24mg	127% 1.15mg	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	349% 28mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	40.6% 171mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	55% 1.26mg	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	57.3% 401mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	67% 2274mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	7.18% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked Potato Skin vs Boiled California Red Kidney Beans:

• Baked Potato Skin has 1.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.9 times more Vitamin B5, 5.9 times more Vitamin B6 and 11.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.4 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Baked Potato Skin as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked Potato Skin vs Boiled California Red Kidney Beans:

• Baked Potato Skin has 2.8 times more Copper, 2.4 times more Iron, 1.9 times more Manganese, 1.4 times more Potassium and 5.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Calcium, 1.4 times more Phosphorus, 1.7 times more Selenium, 1.8 times more Zinc and 1.4 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Boiled California Red Kidney Beans have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Potato Skin has 1.6 times more Energy and 2.1 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Omega 3 and 2.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Boiled California Red Kidney Beans have similar amounts of Fiber per 14 oz.
• Both Baked Potato Skin as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.