Comparing Nutrients in 300 calories Baked Potato Skin VS Canned Navy Beans

Weight per 300 calories

• Baked Potato Skin: 152g
• Canned Navy Beans: 266g

Baked Potato Skin has 1.8 times more energy per 100g than Canned Navy Beans. It has above average energy density when compared to other foods. Canned Navy Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Baked Potato Skin	Canned Navy Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.15g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.048g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	41.8% 54.3g	130g per day for Men 19-50 years
Sugars	2.93% 2.12g	1.03% 0.74g	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	31.5% 12g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0.17% 1.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.18mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.4% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.64mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.13% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.6% 0.93mg	21% 0.27mg	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	8.33% 33.3μg	41% 165μg	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	22.7% 20.5mg	2.06% 1.86mg	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	0.4% 0.061mg	14% 2.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	6.4% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Navy Beans	Recommended Dietary Allowance
Calcium	5.15% 51.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	138% 1.24mg	61.4% 0.55mg	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	133% 10.7mg	61.4% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	29.7% 125mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	43.3% 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	22% 153mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	25.5% 868mg	22.5% 765mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	28% 15.4μg	55μg per day for Men 19-50 years
Sodium	2.12% 32mg	59.5% 892mg	1500mg per day for Men 19-50 years
Zinc	6.75% 0.74mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	1.94% 71.7g	5.06% 187g	3700g per day for Men 19-50 years

Baked Potato Skin VS Canned Navy Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Baked Potato Skin have 3.6 times more Vitamin B3, 2.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 11 times more Vitamin C than Canned Navy Beans.
• While 300 kcal of Canned Navy Beans contain 2 times more Vitamin B1, 4.9 times more Vitamin B9, 34.2 times more Vitamin E and 3 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Canned Navy Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Baked Potato Skin have insufficient amounts of Vitamin E and Vitamin K
• 300 calories of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Canned Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Baked Potato Skin have 2.2 times more Copper and 2.2 times more Iron than Canned Navy Beans.
• While 300 kcal of Canned Navy Beans contain 2.4 times more Calcium, 1.9 times more Magnesium, 2.3 times more Phosphorus, 14.5 times more Selenium, 28 times more Sodium and 2.8 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Canned Navy Beans contain similar levels of Manganese and Potassium per 300 calories.
• 300 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Baked Potato Skin have 1.3 times more Carbohydrate than Canned Navy Beans.
• While 300 kcal of Canned Navy Beans contain 14.9 times more Omega 3 and 3.1 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Canned Navy Beans offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Canned Navy Beans provide inadequate amounts of Omega 6 in 300 calories.