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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Energy	42.8% 1240kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	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	165% 215g	96% 124g	130g per day for Men 19-50 years
Sugars	52.4% 38g	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	1.38% 1g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 34.7g	NA	g per day for Men 19-50 years
Fiber	145% 55g	65.8% 25g	38g per day for Men 19-50 years
Protein	143% 79.8g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.8% 4.6mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	70% 280μg	42.5% 170μg	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	2.22% 2mg	127% 114mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Calcium	57% 570mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	302% 2.72mg	470% 4.23mg	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	188% 15mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	167% 3.84mg	262% 6mg	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	173% 1210mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	81.5% 2770mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	154% 2310mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	22.5% 833g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Canned Red Kidney Beans has 3.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 57 times more Vitamin C than Canned Red Kidney Beans, Solids.
• 1 kilogram of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans, Solids as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Red Kidney Beans has 1.9 times more Calcium, 1.3 times more Magnesium, 3.2 times more Phosphorus, 5.3 times more Selenium, 23.1 times more Sodium and 2.1 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 1.6 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 1.5 times more Potassium than Canned Red Kidney Beans, Solids.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Red Kidney Beans has 2.1 times more Energy, 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Fiber and 3.1 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.