Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Potato Skin	14%	1%	85%

Macro Nutrients

	Canned Kidney Beans	Boiled Potato Skin	Recommended Dietary Allowance
Energy	29% 840kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	132% 172g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	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	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	87% 33g	38g per day for Men 19-50 years
Protein	93% 52.2g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	72.2% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	184% 2.4mg	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	90% 360μg	25% 100μg	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	13.3% 12mg	57.8% 52mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Potato Skin	Recommended Dietary Allowance
Calcium	34% 340mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	976% 8.78mg	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	146% 11.7mg	759% 60.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	582% 13.4mg	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	129% 900mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	120% 4070mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	21% 780g	21% 778g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Boiled Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Potato Skin:

• 1 kilogram of Canned Kidney Beans has 3.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin B9 than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 3 times more Vitamin B3, 2.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 4.3 times more Vitamin C than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Boiled Potato Skin no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Potato Skin:

• 1 kilogram of Canned Kidney Beans has 1.7 times more Phosphorus and 21.1 times more Sodium than Boiled Potato Skin.
• While 1 kg of Boiled Potato Skin no Salt contains 1.3 times more Calcium, 6.5 times more Copper, 5.2 times more Iron, 8 times more Manganese and 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Potato Skin contain similar levels of Magnesium, Zinc and Water per one kilogram.
• Both Canned All Types Kidney Beans as well as Boiled Potato Skin no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 8.2 times more Omega 3, 1.3 times more Fiber and 1.8 times more Protein than Boiled Potato Skin.
• Both Canned Kidney Beans and Boiled Potato Skin offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Boiled Potato Skin no Salt provide inadequate amounts of Omega 6 in one kilogram.