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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Baked Potato Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	31% 898kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	11.6% 8.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	94% 36g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	28% 0.36mg	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	26% 104μg	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	68% 61.2mg	4.03% 3.63mg	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	1.2% 0.18mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	15.4% 154mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	74% 0.67mg	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	399% 32mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	57.4% 1.3mg	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	65.4% 458mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	5.8% 215g	9.56% 354g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Canned Red Kidney Beans with Liquids:

• 1 pound of Baked Potato Skin has 1.6 times more Vitamin B2, 6.2 times more Vitamin B3, 6.6 times more Vitamin B5, 7.7 times more Vitamin B6 and 16.9 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 2.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Baked Potato Skin has 5.6 times more Copper, 5.6 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese and 2.2 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 1.6 times more Selenium, 12.2 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Canned Red Kidney Beans with Liquids contain similar levels of Calcium and Phosphorus per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 2.4 times more Energy, 3.1 times more Carbohydrate and 1.8 times more Fiber than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.1 times more Omega 3 and 1.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Canned Red Kidney Beans with Liquids offer comparable quantities of Protein per one pound.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.