Comparing Nutrients in 1 kilogram Canned Navy Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Navy Beans	Potato Skin	Recommended Dietary Allowance
Energy	39% 1130kcal	20% 580kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	5.94% 1g	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	157% 205g	96% 124g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	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	134% 51g	65.8% 25g	38g per day for Men 19-50 years
Protein	134% 75.3g	46% 25.7g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	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	118% 1.4mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.87mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.72mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	155% 620μg	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	7.78% 7mg	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	52% 7.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Potato Skin	Recommended Dietary Allowance
Calcium	47% 470mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	231% 2.08mg	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	231% 18.5mg	405% 32.4mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	163% 3.75mg	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	191% 1340mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	224% 3360mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	19% 705g	22.5% 833g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Potato Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Navy 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 Navy Beans vs Potato Skin:

• 1 kilogram of Canned Navy Beans has 6.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin B9 than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 16.3 times more Vitamin C than Canned Navy Beans.
• 1 kilogram of Canned Navy Beans have insufficient amounts of Vitamin C
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Navy Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Navy Beans has 1.6 times more Calcium, 2 times more Magnesium, 3.5 times more Phosphorus, 19.3 times more Selenium, 33.6 times more Sodium and 2.2 times more Zinc than Potato Skin.
• While 1 kg of Raw Potato Skin contains 2 times more Copper, 1.8 times more Iron, 1.6 times more Manganese and 1.4 times more Potassium than Canned Navy Beans.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Navy Beans has 1.9 times more Energy, 8.5 times more Omega 3, 1.6 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 3
• Both Canned Navy Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one kilogram.