Comparing Nutrients in 1 pound Potato Skin VS Canned White Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned White Beans	25%	2%	73%

Macro Nutrients

	Potato Skin	Canned White Beans	Recommended Dietary Allowance
Energy	9.07% 263kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.8% 0.3g	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	74% 96g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	57.3% 21.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned White 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	36.3% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	16.8% 0.84mg	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	73.7% 295μg	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	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	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned White Beans	Recommended Dietary Allowance
Calcium	13.6% 136mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	117% 1.05mg	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	170% 13.6mg	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	102% 2.34mg	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% 413mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	60.6% 2059mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	103% 1542mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	10.2% 378g	8.6% 318g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Potato Skin has 9.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin C than Canned White Beans.
• While 1 lb of Canned White Beans contains 4.6 times more Vitamin B1 and 3.8 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Canned White Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Canned White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Potato Skin as well as Canned White 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 White Beans:

• 1 pound of Potato Skin has 1.8 times more Copper than Canned White Beans.
• While 1 lb of Canned White Beans contains 2.4 times more Calcium, 2.2 times more Magnesium, 2.4 times more Phosphorus, 5.3 times more Selenium, 34 times more Sodium and 3.2 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Canned White Beans contain similar levels of Iron, Manganese and 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 White Beans contains 2 times more Energy, 5.6 times more Omega 3, 1.7 times more Carbohydrate, 1.9 times more Fiber and 2.8 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 White Beans provide inadequate amounts of Omega 6 in one pound.