Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Energy	19.4% 562kcal	9.07% 263kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	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	75% 97g	43.4% 56.4g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	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	0.63% 0.45g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	30% 11.3g	38g per day for Men 19-50 years
Protein	64.6% 36g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	29.3% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	31.8% 127μg	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	1% 0.91mg	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	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

	Canned Red Kidney Beans	Potato Skin	Recommended Dietary Allowance
Calcium	26% 259mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	85% 6.8mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	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	78.4% 549mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	37% 1256mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	70% 1048mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Potato Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney 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 Red Kidney Beans vs Potato Skin:

• 1 pound of Canned Red Kidney Beans has 3.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Potato Skin.
• While 1 lb of Raw Potato Skin contains 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 57 times more Vitamin C than Canned Red Kidney Beans, Solids.
• 1 pound of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• Both Canned Red Kidney Beans, Solids as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Red Kidney Beans has 1.9 times more Calcium, 1.3 times more Magnesium, 3.2 times more Phosphorus, 5.3 times more Selenium, 23.1 times more Sodium and 2.1 times more Zinc than Potato Skin.
• While 1 lb of Raw Potato Skin contains 1.6 times more Copper, 2.2 times more Iron, 1.6 times more Manganese and 1.5 times more Potassium than Canned Red Kidney Beans, Solids.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans has 2.1 times more Energy, 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Fiber and 3.1 times more Protein than Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Raw Potato Skin provide inadequate amounts of Omega 6 in one pound.