Lets compare vitamin content per 7 ounces of Baked Potato Skin vs California Red Kidney Beans:
Baked Potato Skin has 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 3 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 4.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 17.9 times more Vitamin B9 than Baked Potato Skin.
Both Baked Potato Skin and Raw California Red Kidney Beans have similar amounts of Vitamin B5 per 7 oz.
Both Baked Potato Skin as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Baked Potato Skin vs California Red Kidney Beans:
Baked Potato Skin has 1.9 times more Sodium and 4 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.7 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 3.7 times more Magnesium, 1.6 times more Manganese, 4 times more Phosphorus, 2.6 times more Potassium, 4.6 times more Selenium and 5.2 times more Zinc than Baked Potato Skin.
Comparison of macro-nutrients per 7 ounces:
Raw California Red Kidney Beans contain 1.7 times more Energy, 8.4 times more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 5.7 times more Protein than Baked Potato Skin.
Both Baked Potato Skin as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.