Comparing Nutrients in 500 calories Baked Potato SkinVS Canned Kidney Beans

Weight per 500 calories

Baked Potato Skin

253g

Canned Kidney Beans

595g

Baked Potato Skin has 2.4 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Baked Potato Skin or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Baked Potato Skinvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.26%0.25g

Fat

3.7%3.57g

0.25 gvs3.57 g

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

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0.21%0.066g

Saturated Fat

2.62%0.84g

0.066 gvs0.84 g

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

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1.58%0.025g

Omega 3

30.5%0.49g

0.025 gvs0.49 g

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

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0.48%0.081g

Omega 6

3.7%0.63g

0.081 gvs0.63 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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89.5%116g

Carbohydrate

66.4%86.3g

116 gvs86.3 g

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

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4.88%3.54g

Sugars

15%11g

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

3.54 gvs11 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%11g

NA gvs11 g

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

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52.5%20g

Fiber

67.4%25.6g

20 gvs25.6 g

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

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19.3%11g

Protein

55.5%31g

11 gvs31 g

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

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Vitamins

Baked Potato Skinvs Canned Kidney Beans

0.28%2.53μg

Vitamin A

RAE, retinol activity equivalents

2.53 μgvsNA μg

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

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25.7%0.31mg

Vitamin B1

57.5%0.69mg

Thiamine

0.31 mgvs0.69 mg

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

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20.6%0.27mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.27 mgvs0.3 mg

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

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48.4%7.74mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

7.74 mgvs2.45 mg

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

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43.3%2.16mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

2.16 mgvs0.82 mg

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

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119%1.55mg

Vitamin B6

34%0.44mg

Pyridoxine

1.55 mgvs0.44 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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14%55.6μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

55.6 μgvs214 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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38%34mg

Vitamin C

7.94%7.14mg

Ascorbic acid

34 mgvs7.14 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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0.67%0.1mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.1 mgvs0.12 mg

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

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3.58%4.3μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

4.3 μgvs24.4 μg

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

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Minerals

Baked Potato Skinvs Canned Kidney Beans

8.6%86mg

Calcium

20.2%202mg

86 mgvs202 mg

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

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229%2.06mg

Copper

89.3%0.8mg

2.06 mgvs0.8 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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222%17.8mg

Iron

87%6.96mg

17.8 mgvs6.96 mg

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

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26%109mg

Magnesium

38.3%161mg

109 mgvs161 mg

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

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67.6%1.56mg

Manganese

43.5%1mg

1.56 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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36.4%255mg

Phosphorus

76.5%536mg

255 mgvs536 mg

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

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42.6%1447mg

Potassium

41.5%1411mg

1447 mgvs1411 mg

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

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3.2%1.77μg

Selenium

9.74%5.36μg

1.77 μgvs5.36 μg

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

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3.54%53mg

Sodium

117%1762mg

53 mgvs1762 mg

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

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11.2%1.24mg

Zinc

25%2.74mg

1.24 mgvs2.74 mg

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

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3.23%119g

Water

12.6%465g

119 gvs465 g

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

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Lets compare vitamin content per 500 calories of Baked Potato Skin vs Canned Kidney Beans:

Baked Potato Skin has 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 4.8 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.2 times more Vitamin B1, 3.9 times more Vitamin B9 and 5.7 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Vitamin B2 per 500 kcal.
Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Baked Potato Skin vs Canned Kidney Beans:

Baked Potato Skin has 2.6 times more Copper, 2.6 times more Iron and 1.6 times more Manganese than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 2.4 times more Calcium, 1.5 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium, 33.2 times more Sodium, 2.2 times more Zinc and 3.9 times more Water than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Potato Skin has 1.3 times more Carbohydrate than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 19.3 times more Omega 3, 3.1 times more Sugars, 1.3 times more Fiber and 2.9 times more Protein than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Energy per 500 kcal.
Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Potato SkinVS Boiled Potato Flesh, Cooked In SkinCanned Kidney BeansVS Boiled Potato Flesh, Cooked In SkinBaked Potato SkinVS California Red Kidney BeansCanned Kidney BeansVS California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Baked Potato SkinVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Potato Skin or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: