Comparing Nutrients in 1 pound Baked Potato Skin VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
White Beans	27%	2%	71%

Macro Nutrients

	Baked Potato Skin	White Beans	Recommended Dietary Allowance
Energy	31% 898kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.97% 3.86g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	5.3% 0.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	210% 273g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	13.2% 9.57g	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	181% 69g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	189% 106g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	White Beans	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	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	111% 1.44mg	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	440% 1760μg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	White Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	109% 1089mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	496% 4.46mg	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	592% 47.4mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	354% 8.15mg	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	195% 1365mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	239% 8142mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	106% 58μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	151% 16.6mg	11mg per day for Men 19-50 years
Water	5.8% 215g	1.4% 51.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS White Beans per 1 lb

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

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

• 1 pound of Baked Potato Skin has 6.4 times more Vitamin B3, 1.9 times more Vitamin B6 and more Vitamin C than White Beans.
• While 1 lb of Raw White Beans contains 3.6 times more Vitamin B1, 1.4 times more Vitamin B2, 17.6 times more Vitamin B9 and 3.3 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and White Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin K
• 1 pound of White Beans have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Raw White Beans 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 White Beans:

• 1 lb of Raw White Beans contains 7.1 times more Calcium, 1.5 times more Iron, 4.4 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 3.1 times more Potassium, 18.3 times more Selenium and 7.5 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and White Beans contain similar levels of Copper per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw White Beans contains 1.7 times more Energy, 16.6 times more Omega 3, 1.3 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 5.4 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 Raw White Beans provide inadequate amounts of Omega 6 in one pound.