Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Red Kidney Beans:
Baked Potato Skin has 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 3 times more Vitamin C than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 5 times more Vitamin B1, 2 times more Vitamin B2, 17.9 times more Vitamin B9, 5.3 times more Vitamin E and 3.3 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Raw Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
Both Baked Potato Skin as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Baked Potato Skin vs Red Kidney Beans:
Baked Potato Skin has 1.8 times more Sodium and 4 times more Water than Raw Red Kidney Beans.
While Raw Red Kidney Beans contain 2.4 times more Calcium, 3.2 times more Magnesium, 1.8 times more Manganese, 4 times more Phosphorus, 2.4 times more Potassium, 4.6 times more Selenium and 5.7 times more Zinc than Baked Potato Skin.
Both Baked Potato Skin and Raw Red Kidney Beans have similar amounts of Copper and Iron per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Raw Red Kidney Beans contain 1.7 times more Energy, 10.6 times more Fat, 35.8 times more Omega 3, 7.1 times more Omega 6, 1.3 times more Carbohydrate, 1.5 times more Sugars, 1.9 times more Fiber and 5.3 times more Protein than Baked Potato Skin.
Both Baked Potato Skin as well as Raw Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.