Lets compare vitamin content per 5 ounces of Potato Skin vs Boiled Kidney Beans:
Raw Potato Skin has 1.8 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6 and 9.5 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 7.6 times more Vitamin B9 than Raw Potato Skin.
Both Raw Potato Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Potato Skin vs Boiled Kidney Beans:
Raw Potato Skin has 2 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.2 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.8 times more Magnesium, 3.6 times more Phosphorus, 3.7 times more Selenium and 2.9 times more Zinc than Raw Potato Skin.
Both Raw Potato Skin and Boiled All Types Kidney Beans have similar amounts of Calcium and Potassium per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Boiled All Types Kidney Beans contain 2.2 times more Energy, 17 times more Omega 3, 1.8 times more Carbohydrate, 2.6 times more Fiber and 3.4 times more Protein than Raw Potato Skin.
Both Raw Potato Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.