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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Potato Skin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	105% 1.68g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	87% 33g	195% 74g	38g per day for Men 19-50 years
Protein	51% 28.6g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	92% 1.2mg	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	25% 100μg	325% 1300μg	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	57.8% 52mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	269% 2.42mg	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	759% 60.7mg	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	107% 450mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	207% 4.77mg	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	77% 540mg	203% 1420mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	119% 4030mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	21% 778g	18% 669g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Potato Skin has 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 2 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 5 times more Vitamin B1, 1.6 times more Vitamin B2 and 13 times more Vitamin B9 than Boiled Potato Skin no Salt.
• 1 kilogram of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Potato Skin no Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Potato Skin has 1.6 times more Calcium, 3.6 times more Copper, 2.1 times more Iron and 2.8 times more Manganese than Boiled Red Kidney Beans.
• While 1 kg of Boiled Red Kidney Beans contains 1.5 times more Magnesium, 2.6 times more Phosphorus, 4 times more Selenium and 2.4 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Boiled Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Red Kidney Beans contains 1.6 times more Energy, 16.8 times more Omega 3, 1.3 times more Carbohydrate, 2.2 times more Fiber and 3 times more Protein than Boiled Potato Skin no Salt.
• 1 kilogram of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.