Comparing Nutrients in 300 calories Canned Kidney Beans VS Potato Skin

Weight per 300 calories

• Canned Kidney Beans: 357g
• Potato Skin: 517g

Canned Kidney Beans have 1.4 times more energy per 100g than Potato Skin. It has average energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Potato Skin	17%	1%	82%

Macro Nutrients

	Canned Kidney Beans	Potato Skin	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	1.57% 0.5g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	3.23% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.23% 0.38g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	49.5% 64.3g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.4g	34% 13g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.5% 0.41mg	9.05% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	33.4% 5.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.86% 0.49mg	31.2% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	95% 1.24mg	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	32% 129μg	22% 88μg	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	4.76% 4.3mg	65.5% 59mg	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	0.48% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.2% 14.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Potato Skin	Recommended Dietary Allowance
Calcium	12% 121mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	243% 2.2mg	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	52.2% 4.18mg	209% 16.8mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	135% 3.1mg	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	46% 321mg	28% 197mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	5.84% 3.2μg	2.82% 1.55μg	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	3.45% 51.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.53% 279g	11.6% 431g	3700g per day for Men 19-50 years

Canned Kidney Beans VS Potato Skin Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Kidney Beans or Potato Skin?

Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Potato Skin:

• 300 calories of Canned Kidney Beans have 3.8 times more Vitamin B1 and 1.5 times more Vitamin B9 than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 3.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.7 times more Vitamin B6 and 13.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Skin provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Canned All Types Kidney Beans as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Kidney Beans vs Potato Skin:

• 300 calories of Canned Kidney Beans have 1.6 times more Phosphorus and 20.4 times more Sodium than Potato Skin.
• While 300 kcal of Raw Potato Skin contain 1.3 times more Calcium, 4.5 times more Copper, 4 times more Iron, 5.2 times more Manganese, 2.5 times more Potassium and 1.5 times more Water than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Potato Skin contain similar levels of Magnesium and Zinc per 300 calories.
• Both Canned All Types Kidney Beans as well as Raw Potato Skin lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Kidney Beans have 5.7 times more Omega 3 and 1.4 times more Protein than Potato Skin.
• Both Canned Kidney Beans and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 300 calories.