Comparing Nutrients in 1 pound Baked Potato Skin VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Baked Potato Skin	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	31% 898kcal	22.2% 644kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	35.7% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	90% 117g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	94% 36g	124% 47g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	72.7% 40.7g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Boiled Small White Beans with Salt	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	89.2% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	44.3% 0.58mg	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	155% 621μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	75% 0.68mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	101% 2.3mg	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	110% 767mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	45% 4.94mg	11mg per day for Men 19-50 years
Water	5.8% 215g	7.75% 287g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Boiled Small White Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Boiled Small White Beans with Salt:

• 1 pound of Baked Potato Skin has 1.8 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 4.8 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 1.9 times more Vitamin B1 and 6.2 times more Vitamin B9 than Baked Potato Skin.
• 1 pound of Boiled Small White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Baked Potato Skin as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Boiled Small White Beans with Salt:

• 1 pound of Baked Potato Skin has 5.5 times more Copper, 2.5 times more Iron, 1.2 times more Manganese and 1.2 times more Potassium than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 2.1 times more Calcium, 1.6 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Selenium, 11.3 times more Sodium and 2.2 times more Zinc than Baked Potato Skin.
• 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 1.4 times more Energy and 1.8 times more Carbohydrate than Boiled Small White Beans with Salt.
• While 1 lb of Boiled Small White Beans with Salt contains 12.6 times more Omega 3, 1.3 times more Fiber and 2.1 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in one pound.