Comparing Nutrients in 1 pound Canned Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Beans	Potato Skin	Recommended Dietary Allowance
Energy	14.7% 426kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	50% 36g	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	9.76% 7.08g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 21.8g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	83.4% 1.1mg	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	13.6% 54.4μg	19.3% 77μg	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	0% 0mg	57.5% 51.7mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Potato Skin	Recommended Dietary Allowance
Calcium	15.4% 154mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	213% 1.9mg	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	67.5% 5.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	119% 2.73mg	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	48% 336mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.83% 327g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Beans vs Potato Skin:

• 1 pound of Canned Beans has 4.6 times more Vitamin B1 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
• Both Canned Beans and Potato Skin provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Beans have insufficient amounts of Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Beans with Salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Beans vs Potato Skin:

• 1 pound of Canned Beans has 1.9 times more Phosphorus, 16.7 times more Selenium, 34.3 times more Sodium and 6.5 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.9 times more Copper, 2.7 times more Iron, 5.5 times more Manganese and 1.8 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Potato Skin contain similar levels of Calcium and Magnesium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 1.6 times more Energy, 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.8 times more Protein than Potato Skin.
• Both Canned Beans with Salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in one pound.