Comparing Nutrients in 100 grams Potato Skin VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Potato Skin	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	2% 58kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	NA	5.24% 3.8g	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	0.14% 0.1g	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	% 0.23g	g per day for Men 19-50 years
Sucrose	NA	% 3.47g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	14.5% 5.5g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.75% 0.021mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	2.88% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	NA	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	4.25% 17μg	7% 28μg	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	12.7% 11.4mg	0.22% 0.2mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	3% 30mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	30.2% 0.27mg	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	40.5% 3.24mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	16.7% 0.38mg	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	5.43% 38mg	17.3% 121mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	8.15% 277mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Canned Red Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Potato Skin vs Canned Red Kidney Beans:

• 100 grams of Potato Skin have 2.4 times more Vitamin B2, 2.2 times more Vitamin B3 and 57 times more Vitamin C than Canned Red Kidney Beans.
• While 100 g of Canned Red Kidney Beans, Solids contain 3.2 times more Vitamin B1 and 1.6 times more Vitamin B9 than Raw Potato Skin.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Raw Potato Skin as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Canned Red Kidney Beans:

• 100 grams of Potato Skin have 1.6 times more Copper, 2.2 times more Iron, 1.6 times more Manganese, 1.5 times more Potassium and 1.2 times more Water than Canned Red Kidney Beans.
• While 100 g of Canned Red Kidney Beans, Solids contain 1.9 times more Calcium, 1.3 times more Magnesium, 3.2 times more Phosphorus, 5.3 times more Selenium, 23.1 times more Sodium and 2.1 times more Zinc than Raw Potato Skin.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Canned Red Kidney Beans, Solids contain 2.1 times more Energy, 7.3 times more Omega 3, 1.7 times more Carbohydrate, 2.2 times more Fiber and 3.1 times more Protein than Raw Potato Skin.
• 100 grams of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Potato Skin as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in 100 grams.