Comparing Nutrients in 5 ounces Baked Potato Skin VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.68% 281kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.2% 65.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	2.74% 2g	3.6% 2.62g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	29.5% 11g	16% 6.1g	38g per day for Men 19-50 years
Protein	11% 6.1g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.3% 1.2mg	3.9% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67% 0.87mg	8.07% 0.1mg	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	7.8% 31μg	12.8% 51μg	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	21.3% 19mg	1.9% 1.7mg	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	0.38% 0.057mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	21.3% 0.19mg	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	125% 9.98mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	10.4% 0.24mg	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	20.5% 143mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	1.8% 67g	3% 111g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Potato Skin vs Canned Kidney Beans:

• Baked Potato Skin has 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 6.2 times more Vitamin B5, 8.3 times more Vitamin B6 and 11.3 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B9 and 2.4 times more Vitamin K than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 5 oz.
• Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Baked Potato Skin vs Canned Kidney Beans:

• Baked Potato Skin has 6.1 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Selenium, 14.1 times more Sodium and 1.6 times more Water than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Potato Skin has 2.4 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 8.2 times more Omega 3 and 1.3 times more Sugars than Baked Potato Skin.
• Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Protein per 5 oz.
• Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.