Comparing Nutrients in 1 kilogram Microwaved Potatoes Skin VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes Skin	13%	1%	86%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved Potatoes Skin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	45.5% 1320kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	228% 296g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	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	145% 55g	245% 93g	38g per day for Men 19-50 years
Protein	78.4% 44g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes Skin	Boiled California 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	59% 0.71mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.94mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	378% 4.9mg	80% 1.04mg	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	42.5% 170μg	185% 740μg	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	170% 153mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes Skin	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	46% 460mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	980% 8.8mg	321% 2.9mg	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	743% 59.4mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	426% 9.8mg	138% 3.18mg	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	117% 820mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	191% 6500mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	17% 635g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potatoes Skin VS Boiled California Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Microwaved Potatoes Skin vs Boiled California Red Kidney Beans:

• 1 kilogram of Microwaved Potatoes Skin has 1.2 times more Vitamin B2, 4.1 times more Vitamin B3, 2.7 times more Vitamin B5, 4.7 times more Vitamin B6 and 12.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.8 times more Vitamin B1 and 4.4 times more Vitamin B9 than Microwaved Potatoes Skin no Salt.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Microwaved Potatoes Skin no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Microwaved Potatoes Skin vs Boiled California Red Kidney Beans:

• 1 kilogram of Microwaved Potatoes Skin has 3.1 times more Copper, 2 times more Iron, 3.1 times more Manganese and 1.6 times more Potassium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Calcium, 1.3 times more Magnesium, 1.7 times more Phosphorus, 2.4 times more Selenium and 1.7 times more Zinc than Microwaved Potatoes Skin no Salt.
• 1 kilogram of Microwaved Potatoes Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved Potatoes Skin has 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.2 times more Omega 3, 1.7 times more Fiber and 2.1 times more Protein than Microwaved Potatoes Skin no Salt.
• Both Microwaved Potatoes Skin and Boiled California Red Kidney Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Microwaved Potatoes Skin provide inadequate amounts of Omega 3
• Both Microwaved Potatoes Skin no Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.