Comparing Nutrients in 1 kilogram Baked Potato Skin VS California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Baked Potato Skin	California Red Kidney Beans	Recommended Dietary Allowance
Energy	68.3% 1980kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	354% 461g	460% 598g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	208% 79g	655% 249g	38g per day for Men 19-50 years
Protein	76.6% 43g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.57mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	472% 6.14mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	34% 340mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	908% 8.17mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	268% 6.16mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	169% 5730mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	14% 210mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	12.8% 473g	3.18% 118g	3700g per day for Men 19-50 years

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

• Baked Potato Skin has 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 3 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 17.9 times more Vitamin B9 than Baked Potato Skin.
• Both Baked Potato Skin and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 1 kg.
• Both Baked Potato Skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Potato Skin has 1.9 times more Sodium and 4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 4.6 times more Selenium and 5.2 times more Zinc than Baked Potato Skin.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 1.7 times more Energy, 8.4 times more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 5.7 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.