Comparing Nutrients in 1 pound Potato Skin VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Potato Skin	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	73.3% 95g	130g per day for Men 19-50 years
Sugars	NA	8.82% 6.4g	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	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	30% 11.3g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	21% 11.7g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	37% 0.48mg	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	19.3% 77μg	92% 367μg	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	57.5% 51.7mg	6.55% 5.9mg	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	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	80.6% 0.73mg	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	184% 14.7mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	80.5% 1.85mg	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	88% 617mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	27% 2.95mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Great Northern Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Canned Great Northern Beans:

• 1 pound of Potato Skin has 2.2 times more Vitamin B3, 2.3 times more Vitamin B6 and 8.8 times more Vitamin C than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 6.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned Great Northern Beans provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Canned Great Northern Beans have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Canned Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Great Northern Beans:

• 1 pound of Potato Skin has 2.6 times more Copper, 2.1 times more Iron and 1.5 times more Manganese than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 1.8 times more Calcium, 2.2 times more Magnesium, 3.6 times more Phosphorus, 13.7 times more Selenium, 37 times more Sodium and 1.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Great Northern Beans contain similar levels of Potassium per one pound.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Great Northern Beans contains 2 times more Energy, 7.2 times more Omega 3, 1.7 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Canned Great Northern Beans provide inadequate amounts of Omega 6 in one pound.