Comparing Nutrients in 300 calories Baked Potato SkinVS Boiled Kidney Beans

Weight per 300 calories

Baked Potato Skin

152g

Boiled Kidney Beans

236g

Baked Potato Skin has 1.6 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Baked Potato Skin or Boiled Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Boiled Kidney Beans

27%

70%

300 kcal ▼

Macro Nutrients

Baked Potato Skinvs Boiled Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.16%0.15g

Fat

1.2%1.2g

0.15 gvs1.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.54%0.17g

0.039 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.95%0.015g

Omega 3

25%0.4g

0.015 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.048g

Omega 6

1.5%0.26g

0.048 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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53.7%69.8g

Carbohydrate

41.4%54g

69.8 gvs54 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.93%2.12g

Sugars

1.04%0.76g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.12 gvs0.76 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.5%12g

Fiber

39.8%15g

12 gvs15 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g

Protein

36.6%20.5g

6.5 gvs20.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Potato Skinvs Boiled Kidney Beans

0.17%1.5μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.5 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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15.4%0.18mg

Vitamin B1

31.5%0.38mg

Thiamine

0.18 mgvs0.38 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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12.4%0.16mg

Vitamin B2

10.5%0.14mg

Riboflavin

0.16 mgvs0.14 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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29%4.64mg

Vitamin B3

8.53%1.37mg

Niacin, nicotinic acid, niacinamide

4.64 mgvs1.37 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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26%1.3mg

Vitamin B5

10.4%0.52mg

Pantothenic acid

1.3 mgvs0.52 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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71.6%0.93mg

Vitamin B6

22%0.28mg

Pyridoxine

0.93 mgvs0.28 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.33%33.3μg

Vitamin B9

76.8%307μg

Folates and Folic Acid

33.3 μgvs307 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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22.7%20.5mg

Vitamin C

3.15%2.83mg

Ascorbic acid

20.5 mgvs2.83 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.4%0.061mg

Vitamin E

0.47%0.071mg

Tocopherols and Tocotrienols

0.061 mgvs0.071 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.15%2.58μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

2.58 μgvs20 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Potato Skinvs Boiled Kidney Beans

5.15%51.5mg

Calcium

8.27%82.7mg

51.5 mgvs82.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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138%1.24mg

Copper

56.7%0.51mg

1.24 mgvs0.51 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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133%10.7mg

Iron

65.6%5.24mg

10.7 mgvs5.24 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15.5%65mg

Magnesium

23.6%99mg

65 mgvs99 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.6%0.93mg

Manganese

44%1mg

0.93 mgvs1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%153mg

Phosphorus

46.6%326mg

153 mgvs326 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25.5%868mg

Potassium

28%957mg

868 mgvs957 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.93%1.06μg

Selenium

4.72%2.6μg

1.06 μgvs2.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.12%32mg

Sodium

0.16%2.36mg

32 mgvs2.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.75%0.74mg

Zinc

21.5%2.36mg

0.74 mgvs2.36 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.94%71.7g

Water

4.27%158g

71.7 gvs158 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Baked Potato Skin vs Boiled Kidney Beans:

Baked Potato Skin has 3.4 times more Vitamin B3, 2.5 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.2 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 9.2 times more Vitamin B9 and 7.7 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Boiled All Types Kidney Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Baked Potato Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked Potato Skin vs Boiled Kidney Beans:

Baked Potato Skin has 2.4 times more Copper and 2 times more Iron than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.6 times more Calcium, 1.5 times more Magnesium, 2.1 times more Phosphorus, 2.4 times more Selenium, 3.2 times more Zinc and 2.2 times more Water than Baked Potato Skin.
Both Baked Potato Skin and Boiled All Types Kidney Beans have similar amounts of Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Baked Potato Skin has 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 26.5 times more Omega 3, 1.3 times more Fiber and 3.2 times more Protein than Baked Potato Skin.
Both Baked Potato Skin and Boiled All Types Kidney Beans have similar amounts of Energy per 300 kcal.
Both Baked Potato Skin as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinBoiled Kidney BeansVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 300 calories Baked Potato SkinVS Boiled Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Baked Potato Skin or Boiled Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: