Comparing Nutrients in 1 pound Potato Skin VS Canned Pinto Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Pinto Beans with Liquids	22%	6%	72%

Macro Nutrients

	Potato Skin	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Energy	9.07% 263kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.6% 2.54g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.3% 0.39g	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	53% 69g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.63g	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	55% 21g	38g per day for Men 19-50 years
Protein	21% 11.7g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Pinto Beans with Liquids	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	26% 0.34mg	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	27.2% 109μg	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	3.53% 3.18mg	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	16.6% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Pinto Beans with Liquids	Recommended Dietary Allowance
Calcium	13.6% 136mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	81.6% 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	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	62.7% 1.44mg	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	59.6% 417mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	37% 1252mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	NA	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10.2% 378g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Pinto Beans with Liquids per 1 lb

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

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

• 1 pound of Potato Skin has 2.4 times more Vitamin B2, 3.9 times more Vitamin B3, 2.2 times more Vitamin B5, 3.2 times more Vitamin B6 and 16.3 times more Vitamin C than Canned Pinto Beans with Liquids.
• While 1 lb of Canned Pinto Beans Solids and Liquids contains 2.5 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Canned Pinto Beans with Liquids have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Canned Pinto Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Canned Pinto Beans with Liquids:

• 1 pound of Potato Skin has 2.6 times more Copper, 2.2 times more Iron, 1.9 times more Manganese and 1.5 times more Potassium than Canned Pinto Beans with Liquids.
• While 1 lb of Canned Pinto Beans Solids and Liquids contains 1.6 times more Calcium, 1.4 times more Magnesium, 2.4 times more Phosphorus, 26.8 times more Sodium and 1.6 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned Pinto Beans with Liquids contain similar levels of Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Pinto Beans Solids and Liquids contains 1.4 times more Energy, 11.8 times more Omega 3, 1.8 times more Fiber and 1.8 times more Protein than Raw Potato Skin.
• Both Potato Skin and Canned Pinto Beans with Liquids offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Canned Pinto Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.