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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Potato Skin	Red Kidney Beans	Recommended Dietary Allowance
Energy	27% 780kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	51% 28.6g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	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	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.4% 12.2mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.2% 3.6mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	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	25% 100μg	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	57.8% 52mg	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	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	45% 450mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	976% 8.78mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	836% 67mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	582% 13.4mg	483% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	21% 778g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw Red Kidney Beans contain 19 times more Vitamin B1, 6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Raw Red Kidney Beans have similar amounts of Vitamin C per 1 kg.
• Both Boiled Potato Skin no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Potato Skin no Salt has 1.3 times more Copper, 1.2 times more Manganese and 6.6 times more Water than Raw Red Kidney Beans.
• While Raw Red Kidney Beans contain 1.8 times more Calcium, 4.6 times more Magnesium, 7.5 times more Phosphorus, 3.3 times more Potassium, 10.7 times more Selenium and 6.3 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt and Raw Red Kidney Beans have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Red Kidney Beans contain 4.3 times more Energy, 10.6 times more Fat, 35.8 times more Omega 3, 7.1 times more Omega 6, 3.6 times more Carbohydrate, 4.6 times more Fiber and 7.9 times more Protein than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin no Salt as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.