Comparing Nutrients in 1 pound Boiled Sprouted Kidney Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	5.16% 150kcal	31% 898kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	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	16.5% 21.4g	161% 209g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	NA	94% 36g	38g per day for Men 19-50 years
Protein	39% 22g	34.7% 19.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.7% 13.7mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.6% 1.73mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	214% 2.8mg	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	53.3% 213μg	25% 100μg	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	179% 161mg	68% 61.2mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	8.6% 86mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	412% 3.7mg	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	50.5% 4.04mg	399% 32mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	39.2% 0.9mg	121% 2.8mg	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	24.6% 172mg	65.4% 458mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	76.4% 2599mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11% 405g	5.8% 215g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans VS Baked Potato Skin per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Sprouted Kidney Beans vs Baked Potato Skin:

• 1 pound of Boiled Sprouted Kidney Beans has 3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.6 times more Vitamin C than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 2.2 times more Vitamin B5 and 6.6 times more Vitamin B6 than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Baked Potato Skin provide similar amounts of Vitamin B3 per one pound.
• Both Boiled and Drained Sprouted Kidney Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sprouted Kidney Beans vs Baked Potato Skin:

• 1 pound of Boiled Sprouted Kidney Beans has 1.9 times more Water than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 1.8 times more Calcium, 4.7 times more Copper, 7.9 times more Iron, 1.9 times more Magnesium, 3.1 times more Manganese, 2.7 times more Phosphorus and 3 times more Potassium than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Baked Potato Skin contain similar levels of Zinc per one pound.
• 1 pound of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Sprouted Kidney Beans as well as Baked Potato Skin lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Sprouted Kidney Beans has 19.4 times more Omega 3 than Baked Potato Skin.
• While 1 lb of Baked Potato Skin contains 6 times more Energy and 9.8 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Baked Potato Skin offer comparable quantities of Protein per one pound.
• 1 pound of Boiled Sprouted Kidney Beans provide inadequate amounts of Energy
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Kidney Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in one pound.