Comparing Nutrients in 7 ounces Baked Potato SkinVS Canned Kidney Beans

Macros Ratio

Protein Fat Carbs

Baked Potato Skin

92%

Canned Kidney Beans

25%

69%

7 oz ▼

Macro Nutrients

Baked Potato Skinvs Canned Kidney Beans

13.5%393kcal

Energy

5.75%167kcal

393 kcalvs167 kcal

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

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0.2%0.2g

Fat

1.23%1.2g

0.2 gvs1.2 g

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

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0.16%0.052g

Saturated Fat

0.87%0.28g

0.052 gvs0.28 g

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

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1.24%0.02g

Omega 3

10%0.16g

0.02 gvs0.16 g

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

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0.37%0.064g

Omega 6

1.24%0.21g

0.064 gvs0.21 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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70.3%91g

Carbohydrate

22%28.8g

91 gvs28.8 g

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

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3.83%2.78g

Sugars

5.06%3.67g

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

2.78 gvs3.67 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

%3.67g

NA gvs3.67 g

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

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41.3%15.7g

Fiber

22.5%8.53g

15.7 gvs8.53 g

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

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15.2%8.5g

Protein

18.5%10.4g

8.5 gvs10.4 g

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

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Vitamins

Baked Potato Skinvs Canned Kidney Beans

0.22%2μg

Vitamin A

RAE, retinol activity equivalents

2 μgvsNA μg

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

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20%0.24mg

Vitamin B1

19%0.23mg

Thiamine

0.24 mgvs0.23 mg

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

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16%0.21mg

Vitamin B2

7.8%0.1mg

Riboflavin

0.21 mgvs0.1 mg

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

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38%6.1mg

Vitamin B3

5.1%0.82mg

Niacin, nicotinic acid, niacinamide

6.1 mgvs0.82 mg

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

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34%1.7mg

Vitamin B5

5.48%0.27mg

Pantothenic acid

1.7 mgvs0.27 mg

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

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94%1.2mg

Vitamin B6

11.3%0.15mg

Pyridoxine

1.2 mgvs0.15 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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11%43.7μg

Vitamin B9

18%71.4μg

Folates and Folic Acid

43.7 μgvs71.4 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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29.8%26.8mg

Vitamin C

2.65%2.4mg

Ascorbic acid

26.8 mgvs2.4 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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0.53%0.079mg

Vitamin E

0.26%0.04mg

Tocopherols and Tocotrienols

0.079 mgvs0.04 mg

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

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2.8%3.37μg

Vitamin K

6.8%8.14μg

Phytomenadione or phylloquinone

3.37 μgvs8.14 μg

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

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Minerals

Baked Potato Skinvs Canned Kidney Beans

6.75%67.5mg

Calcium

6.75%67.5mg

67.5 mgvs67.5 mg

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

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180%1.62mg

Copper

29.8%0.27mg

1.62 mgvs0.27 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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175%14mg

Iron

29%2.32mg

14 mgvs2.32 mg

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

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20.3%85.3mg

Magnesium

12.8%53.6mg

85.3 mgvs53.6 mg

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

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53%1.22mg

Manganese

14.5%0.33mg

1.22 mgvs0.33 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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28.6%200mg

Phosphorus

25.5%179mg

200 mgvs179 mg

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

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33.4%1137mg

Potassium

14%470mg

1137 mgvs470 mg

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

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2.53%1.4μg

Selenium

3.25%1.8μg

1.4 μgvs1.8 μg

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

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2.78%41.7mg

Sodium

39%587mg

41.7 mgvs587 mg

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

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8.84%0.97mg

Zinc

8.3%0.91mg

0.97 mgvs0.91 mg

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

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2.54%94g

Water

4.2%155g

94 gvs155 g

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

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Lets compare vitamin content per 7 ounces of Baked Potato Skin vs Canned Kidney Beans:

Baked Potato Skin has 2.1 times more Vitamin B2, 7.5 times more Vitamin B3, 6.2 times more Vitamin B5, 8.3 times more Vitamin B6 and 11.3 times more Vitamin C than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B9 and 2.4 times more Vitamin K than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 7 oz.
Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 7 oz.

Comparing minerals per 7 ounces for Baked Potato Skin vs Canned Kidney Beans:

Baked Potato Skin has 6.1 times more Copper, 6 times more Iron, 1.6 times more Magnesium, 3.7 times more Manganese and 2.4 times more Potassium than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Selenium, 14.1 times more Sodium and 1.6 times more Water than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Calcium, Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Baked Potato Skin has 2.4 times more Energy, 3.2 times more Carbohydrate and 1.8 times more Fiber than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 8.2 times more Omega 3 and 1.3 times more Sugars than Baked Potato Skin.
Both Baked Potato Skin and Canned All Types Kidney Beans have similar amounts of Protein per 7 oz.
Both Baked Potato Skin as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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 7 ounces Baked Potato SkinVS Canned Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: