Comparing Nutrients in 100 calories White Beans VS Potato Skin

Weight per 100 calories

• White Beans: 30g
• Potato Skin: 172g

White Beans have 5.7 times more energy per 100g than Potato Skin. It has high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - White Beans or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Potato Skin	17%	1%	82%

Macro Nutrients

	White Beans	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	0.87% 0.63g	NA	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	12% 4.56g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	12.5% 7g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	White Beans	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.37% 0.044mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.9% 0.14mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.35% 0.095mg	31.7% 0.41mg	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	29% 117μg	7.33% 29.3μg	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	0% 0mg	22% 19.7mg	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	0.42% 0.063mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Potato Skin	Recommended Dietary Allowance
Calcium	7.2% 72mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	81% 0.73mg	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	39% 3.14mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	45% 1.04mg	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	13% 90mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	7% 3.84μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	0.32% 4.8mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.9% 144g	3700g per day for Men 19-50 years

White Beans VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - White Beans or Potato Skin?

Lets compare vitamin content per 100 calories of White Beans vs Potato Skin:

• 100 calories of White Beans have 3.6 times more Vitamin B1 and 4 times more Vitamin B9 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 1.5 times more Vitamin B2, 12.4 times more Vitamin B3, 2.4 times more Vitamin B5, 4.3 times more Vitamin B6 and more Vitamin C than Raw White Beans.
• 100 calories of White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw White Beans as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for White Beans vs Potato Skin:

• 100 calories of White Beans have 1.4 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 7.4 times more Selenium and 1.8 times more Zinc than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2.5 times more Copper, 1.8 times more Iron, 1.9 times more Manganese, 1.3 times more Potassium and 42.2 times more Water than Raw White Beans.
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of White Beans have 2.9 times more Omega 3 and 1.6 times more Protein than Potato Skin.
• Both White Beans and Potato Skin offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 3
• Both Raw White Beans as well as Raw Potato Skin provide inadequate amounts of Omega 6 in 100 calories.