Comparing Nutrients in 500 calories Baked Potato Skin VS Mungo Beans

Weight per 500 calories

• Baked Potato Skin: 253g
• Mungo Beans: 147g

Raw Mungo Beans have 1.7 times more energy per unit of mass than Baked Potato Skin, which is high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Baked Potato Skin	Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	92% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	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	52.5% 20g	70.6% 27g	38g per day for Men 19-50 years
Protein	19.3% 11g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0.16% 1.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	31.7% 0.41mg	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	14% 55.6μg	79% 317μg	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	38% 34mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Mungo Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	160% 1.44mg	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	222% 17.8mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	97% 2.24mg	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	36.4% 255mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.43% 16g	3700g per day for Men 19-50 years

Baked Potato Skin VS Mungo Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Skin or Mungo Beans?

Lets compare vitamin content per 500 calories of Baked Potato Skin vs Mungo Beans:

• 500 calories of Baked Potato Skin have 3.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3.8 times more Vitamin B6 and more Vitamin C than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 5.7 times more Vitamin B9 than Baked Potato Skin.
• 500 calories of Mungo Beans have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Skin vs Mungo Beans:

• 500 calories of Baked Potato Skin have 1.4 times more Copper and 1.6 times more Iron than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 2.4 times more Calcium, 3.6 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 6.8 times more Selenium and 4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Mungo Beans contain similar levels of Potassium per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 1.3 times more Carbohydrate than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 58 times more Omega 3, 1.3 times more Fiber and 3.4 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Mungo Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 500 calories.