Comparing Nutrients in 7 ounces Boiled Potato Skin VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Skin	14%	1%	85%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Boiled Potato Skin	Red Kidney Beans	Recommended Dietary Allowance
Energy	5.34% 155kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	94% 122g	130g per day for Men 19-50 years
Sugars	NA	5.75% 4.17g	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	17.2% 6.55g	79.4% 30g	38g per day for Men 19-50 years
Protein	10% 5.68g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Skin	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.43mg	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	60.6% 0.79mg	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	4.96% 20μg	195% 782μg	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	11.5% 10.3mg	9.92% 8.93mg	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	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Skin	Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	194% 1.74mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	151% 12mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	115% 2.66mg	96% 2.2mg	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	15.3% 107mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.17% 154g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Skin VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Potato Skin vs Red Kidney Beans:

• 7 oz of Raw Red Kidney Beans contain 19 times more Vitamin B1, 6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Red Kidney Beans provide similar amounts of Vitamin C per seven ounces.
• Both Boiled Potato Skin no Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Potato Skin vs Red Kidney Beans:

• 7 ounces of Boiled Potato Skin have 1.3 times more Copper, 1.2 times more Manganese and 6.6 times more Water than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Calcium, 4.6 times more Magnesium, 7.5 times more Phosphorus, 3.3 times more Potassium, 10.7 times more Selenium and 6.3 times more Zinc than Boiled Potato Skin no Salt.
• Both Boiled Potato Skin and Red Kidney Beans contain similar levels of Iron per seven ounces.
• 7 ounces of Boiled Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Red Kidney Beans contain 4.3 times more Energy, 35.8 times more Omega 3, 3.6 times more Carbohydrate, 4.6 times more Fiber and 7.9 times more Protein than Boiled Potato Skin no Salt.
• 7 ounces of Boiled Potato Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Skin no Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.