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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	112% 145g	130g per day for Men 19-50 years
Sugars	19.3% 14g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	208% 79g	113% 43g	38g per day for Men 19-50 years
Protein	76.6% 43g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	57% 0.74mg	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	55% 220μg	90% 360μg	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	150% 135mg	13.3% 12mg	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	2.67% 0.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	150% 1.35mg	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	880% 70.4mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	73% 1.68mg	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	144% 1010mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	12.8% 473g	21% 780g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 6.2 times more Vitamin B5, 8.3 times more Vitamin B6 and 11.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B9 and 2.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Baked Potato Skin has 6.1 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Selenium, 14.1 times more Sodium and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Potato Skin has 2.4 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Omega 3 and 1.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Protein per 1 kg.
• Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.