Comparing Nutrients in 300 calories Potato Skin VS Boiled Sprouted Kidney Beans

Weight per 300 calories

• Potato Skin: 517g
• Boiled Sprouted Kidney Beans: 909g

Potato Skin has 1.8 times more energy per 100g than Boiled Sprouted Kidney Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Kidney Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Potato Skin	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	5.44% 5.27g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	2.36% 0.75g	32g per day for Men 19-50 years
Omega 3	3.23% 0.052g	110% 1.76g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.17g	6.58% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	33% 43g	130g per day for Men 19-50 years
Sugars	NA	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	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	34% 13g	NA	38g per day for Men 19-50 years
Protein	23.7% 13.3g	78.4% 44g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.05% 0.11mg	274% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	191% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.34mg	172% 27.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.2% 1.56mg	69.3% 3.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	65% 0.85mg	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	22% 88μg	107% 427μg	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	65.5% 59mg	360% 324mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	15.5% 155mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	176% 1.6mg	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	209% 16.8mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	49.8% 209mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	78.7% 1.8mg	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	28% 197mg	49.4% 345mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	2.82% 1.55μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	4.24% 63.6mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	11.6% 431g	22% 812g	3700g per day for Men 19-50 years

Potato Skin VS Boiled Sprouted Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Potato Skin have 1.5 times more Vitamin B6 than Boiled Sprouted Kidney Beans.
• While 300 kcal of Boiled and Drained Sprouted Kidney Beans contain 30.3 times more Vitamin B1, 12.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.9 times more Vitamin B9 and 5.5 times more Vitamin C than Raw Potato Skin.
• Both Raw Potato Skin as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Potato Skin have 1.4 times more Copper, 2.1 times more Iron, 1.7 times more Manganese and 1.2 times more Potassium than Boiled Sprouted Kidney Beans.
• While 300 kcal of Boiled and Drained Sprouted Kidney Beans contain 1.8 times more Magnesium, 1.8 times more Phosphorus, 3.5 times more Selenium, 2.2 times more Zinc and 1.9 times more Water than Raw Potato Skin.
• Both Potato Skin and Boiled Sprouted Kidney Beans contain similar levels of Calcium per 300 calories.
• 300 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potato Skin have 1.5 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 300 kcal of Boiled and Drained Sprouted Kidney Beans contain 34.1 times more Omega 3, 6.8 times more Omega 6 and 3.3 times more Protein than Raw Potato Skin.
• Both Potato Skin and Boiled Sprouted Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Potato Skin provide inadequate amounts of Omega 3 and Omega 6