Comparing Nutrients in 100 grams Baked Potato Skin VS Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Great Northern Beans	25%	3%	72%

Macro Nutrients

	Baked Potato Skin	Great Northern Beans	Recommended Dietary Allowance
Energy	6.83% 198kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.18% 1.14g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	13.3% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.4% 46g	48% 62.4g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	3.1% 2.26g	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	20.8% 7.9g	53% 20g	38g per day for Men 19-50 years
Protein	7.66% 4.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Great Northern Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	54.4% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.07mg	12.2% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.2% 0.61mg	34.4% 0.45mg	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	5.5% 22μg	121% 482μg	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	15% 13.5mg	5.9% 5.3mg	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	0.27% 0.04mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Great Northern Beans	Recommended Dietary Allowance
Calcium	3.4% 34mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	93% 0.84mg	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	88% 7.04mg	68.4% 5.47mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	62% 1.42mg	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	14.4% 101mg	64% 447mg	700mg per day for Men 19-50 years
Potassium	17% 573mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.29% 10.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Great Northern Beans per 100 g

Compare the macro and micronutrient content in 100 g of Baked Potato Skin versus 100 g of Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Baked Potato Skin vs Great Northern Beans:

• 100 grams of Baked Potato Skin have 1.6 times more Vitamin B3, 1.4 times more Vitamin B6 and 2.5 times more Vitamin C than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 5.4 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 21.9 times more Vitamin B9 and 3.5 times more Vitamin K than Baked Potato Skin.
• 100 grams of Baked Potato Skin have insufficient amounts of Vitamin K
• Both Baked Potato Skin as well as Raw Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Skin vs Great Northern Beans:

• 100 grams of Baked Potato Skin have 1.3 times more Iron than Great Northern Beans.
• While 100 g of Raw Great Northern Beans contain 5.1 times more Calcium, 4.4 times more Magnesium, 2.3 times more Manganese, 4.4 times more Phosphorus, 2.4 times more Potassium, 18.4 times more Selenium and 4.7 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Great Northern Beans contain similar levels of Copper per 100 grams.
• 100 grams of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Great Northern Beans contain 1.7 times more Energy, 21.3 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Sugars, 2.6 times more Fiber and 5.1 times more Protein than Baked Potato Skin.
• 100 grams of Baked Potato Skin provide inadequate amounts of Omega 3
• Both Baked Potato Skin as well as Raw Great Northern Beans provide inadequate amounts of Omega 6 in 100 grams.