Comparing Nutrients in 7 ounces Boiled Navy Beans VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Boiled Navy Beans	Baked Potato Skin	Recommended Dietary Allowance
Energy	9.6% 278kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	70.3% 91g	130g per day for Men 19-50 years
Sugars	1% 0.73g	3.83% 2.78g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.73g	NA	g per day for Men 19-50 years
Fiber	55% 21g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	29% 16.3g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.05% 1.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	94% 1.2mg	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	69.5% 278μg	11% 43.7μg	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	2% 1.8mg	29.8% 26.8mg	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	0.13% 0.02mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Baked Potato Skin	Recommended Dietary Allowance
Calcium	13.7% 137mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	180% 1.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	58.5% 4.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	53% 1.22mg	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	41% 286mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.42% 127g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Navy Beans versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Navy Beans vs Baked Potato Skin:

• 7 ounces of Boiled Navy Beans have 1.9 times more Vitamin B1 and 6.4 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.6 times more Vitamin B2, 4.7 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 15 times more Vitamin C than Boiled Navy Beans.
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Boiled Navy Beans as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Boiled Navy Beans vs Baked Potato Skin:

• 7 ounces of Boiled Navy Beans have 2 times more Calcium, 1.2 times more Magnesium, 1.4 times more Phosphorus, 4.1 times more Selenium and 2.1 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.9 times more Copper, 3 times more Iron and 1.5 times more Potassium than Boiled Navy Beans.
• Both Boiled Navy Beans and Baked Potato Skin contain similar levels of Manganese per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Navy Beans have 17.7 times more Omega 3, 1.3 times more Fiber and 1.9 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 1.4 times more Energy and 1.8 times more Carbohydrate than Boiled Navy Beans.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Navy Beans as well as Baked Potato Skin provide inadequate amounts of Omega 6 in seven ounces.